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Overview
There are a lot of reasons to hate kale. It’s an upstart. It’s painfully hip. It’s healthy—almost too healthy. Kale will never be bacon.
But if you can get past the hate, you’ll discover even more reasons to love it. Kale isn’t just good for you, it’s also cheap (if you know where to look), versatile (if you know what you’re doing), and downright delicious (when you have the right recipes, like the ones included here).
The I Hate Kale Cookbook teaches you everything you need to know about the infamous green, from where to buy it and how to care for it to handy tips on getting the most out of every bunch. And with thirty-five delectable recipes—from salads and breakfast smoothies to main dishes, side dishes, and party snacks (that’s right, party snacks)—you won’t be able to stay a kale hater for long.
Product Details
| ISBN-13: | 9781613127841 |
|---|---|
| Publisher: | ABRAMS, Inc. |
| Publication date: | 03/01/2018 |
| Sold by: | Barnes & Noble |
| Format: | eBook |
| Pages: | 96 |
| File size: | 8 MB |
| Age Range: | 3 Months to 18 Years |
About the Author
Read an Excerpt
CHAPTER 1
KALE in the MORNING
BREAKFAST RECIPES (OK, REALLY JUST A BUNCH OF SMOOTHIES)
Kale isn't bacon and eggs, I know. And there's no way I'm going to try to convince you to eat a kale salad or a bowl of sautéed kale with your coffee. But I am going to sell you on kale smoothies, which really taste nothing like kale. I don't generally believe in disguising the flavor of anything (I mean, if you're going to eat it, you should know it, right?), but I've capitulated here because it's breakfast.
Blend on.
Kale Smoothie 1 (Kick-Starter)
This is the smoothie you have when a) You are about to work out; b) You are hungover and need to get your act together for a meeting or date; or c) You're hungry but it's too hot to cook. Serves 1.
INGREDIENTS
½ cup (60 g) frozen kale
Toss everything into a blender and blend on low for about 10 seconds, then hit it with high speed until completely liquefied, adding more liquid if necessary. Drink immediately.
Kale Smoothie 2 (Tropi-Kale)
This is the smoothie to make when you're three weeks out from a beach vacation and you need to make a dent in the love handles. You also can have this instead of a mid-afternoon coffee or in place of lunch (but don't skip breakfast). Serves 1.
INGREDIENTS
½ cup (60 g) frozen kale
Toss everything into a blender and blend on low for about 10 seconds, then hit it with high speed until completely liquefied, adding more liquid if necessary. Drink immediately.
Kale Smoothie 3 (Detox)
This is the smoothie to make when you had way too much food over the weekend. Have this on Monday for breakfast and/or lunch, and you'll be ready to overeat again by dinnertime. Serves 1.
INGREDIENTS
½ cup (60 g) frozen kale
Toss everything into a blender and blend on low for about 10 seconds, then hit it with high speed until completely liquefied, adding more liquid if necessary. Drink immediately.
Kale Smoothie 4 (Make It Rain)
Green, green, green. This is one of those smoothies that if you were to sip it while walking down the street, people would screw up their faces and dismiss you as a health nut. Not that there's anything really wrong with that, because you'll live longer than they will if you drink this kind of thing every day. And don't spill this secret: It tastes good, too. The added vitamin tablet helps keep everything green on top of the extra C it provides. Serves 1.
INGREDIENTS
½ cup (60 g) frozen kale
Toss everything into a blender and blend on low for about 10 seconds, then hit it with high speed until completely liquefied, adding more liquid if necessary. Drink immediately.
Kale Smoothie 5 (Bloody Kaley)
Who says a smoothie can't give you the added benefit of a buzz? Not me. Serves 1.
INGREDIENTS
½ cup (60 g) frozen kale
Toss everything except the ice into a blender and blend on low for about 10 seconds, then hit it with high speed until completely liquefied, adding more liquid if necessary. Pour over crushed ice, and drink immediately.
Kale Smoothie 6 (Late Riser)
You slept in, so you might as well knock out lunch while you're at it. Serves 1.
INGREDIENTS
1 cup (120 g) frozen kale
Toss everything into a blender and blend on low for about 10 seconds, then hit it with high speed until completely liquefied, adding more liquid if necessary. Drink immediately.
CHAPTER 2
BYO KALE
EASY LUNCHES FOR HOME OR OFFICE
A little midday kale doesn't make you obnoxiously hip (unless you brag about it at the office or Instagram it, which is, you know, kind of ... predictable); it just makes you smart and healthy. And fiber-rich kale really does help fill you up, so when that four o'clock candy bar comes sweeping past your cubicle, you can wave it along.
You'll find some dishes here that you might want for supper, too, you contrarian you. Just make extra so you can pack it in a plastic container for lunch the next day.
Yes, it sounds fancy, and it is, but it doesn't take a lot of fancy work. Serve this with a grilled chicken breast, or if you're a one-dish kind of cat, chop up the chicken and toss it with this salad. Serves 4.
INGREDIENTS
2 bunches Lacinato kale, washed and dried
1 Remove the tough stems from the kale, then place the leaves in a large zip-tight plastic bag with a teaspoon of water and microwave for 30 seconds, to just barely soften them. (If they aren't soft enough to chew easily, give them another 15-second zap.)
2 Working with about six leaves at a time, stack them like a deck of cards, then, starting with the sides of the leaves, tightly roll the stack cigar-style. Starting at one end, cut through the cigar every ¼ inch (6 mm) or so to create thin little ribbons. Drop into a large bowl. Repeat with the remaining kale. Place in the fridge to chill for 15 minutes.
3 In a small bowl, whisk together the yogurt, oil, lemon zest, lemon juice, sugar, and salt and pepper to taste until emulsified. Toss the dressing with the kale, then set aside for at least 20 minutes or up to 4 hours (perfect for stashing in the office fridge — it'll be ready in time for lunch). Sprinkle the almonds or pine nuts over the top before serving.
Don't get too hung up on the specific ingredients here: As long as you have some cooked rice, some kale, and random leftovers in the fridge, this is your recipe. You can follow this recipe exactly and get a good result, or you can add your own ingredients and have a similarly good result. Make this the night before for lunch the next day. Serves 2.
INGREDIENTS
2 to 3 tablespoons canola oil
1 If you have a wok, awesome. If you don't, get out a big skillet. Heat the oil over medium-high heat until just barely smoking. Add the garlic and ginger and cook for 30 seconds. Add the chicken and cook for 2 minutes, stirring the whole time until completely coated and warmed through. Use a slotted spoon to transfer the chicken to a bowl, leaving the oil behind.
2 Working with about six kale leaves at a time, stack them like a deck of cards, then, starting with the sides of the leaves, tightly roll the stack cigar-style. Starting at one end, cut through the cigar every ¼ inch (6 mm) or so to create thin little ribbons. Add the kale, broccoli, and mixed vegetables to the oil (stand back, it'll spatter a bit) and cook until the kale is wilted and starting to crisp, 4 to 6 minutes. Transfer to a medium bowl.
3 Add the rice to the pan and cook until it is warmed through and starting to brown, about 5 minutes. Add the vegetable mixture and chicken to the rice. Make a well in the middle of the rice mixture and pour in the eggs. Use a fork to stir them around. When they are slightly cooked, gradually incorporate them into the rice. Add the soy sauce and stir. Top with the scallions or chives and serve.
If you're willing to swap in kale for lettuce on this most iconic of sandwiches — and I strongly recommend that you do, because kale gives this sandwich an unexpected richness — give it a good rub (a.k.a. massage, see this page) first. Makes 2.
INGREDIENTS
2 large curly kale leaves, washed, dried, and stems removed
1 Rub the kale leaves vigorously between your hands. I mean, really have at them — rub, roll, twist, crinkle — until you feel them start to soften between your fingers. Tear them into pieces that'll fit in your sandwich.
2 You know what to do from here: Load up the bread slices with mayonnaise, bacon, tomatoes, and kale. Give each sandwich a sprinkle of salt and a grind of pepper to taste before you close it up.
Ever been to a bistro and ordered a country salad? You know, some frisée lettuce and a warm shallot vinaigrette with bacon and a poached egg on top? That's what this is, only with kale, and it's even better. You can use store-bought croutons or make your own (see recipe below). Serves 2.
INGREDIENTS
1 bunch Lacinato kale, washed, dried, and stems removed
1 Take two leaves of kale at a time and rub them vigorously between your hands. I mean, really have at them — rub, roll, twist, crinkle — until you feel them start to soften between your fingers. Tear them into 1-inch (2.5-cm) pieces and drop into a salad bowl. Repeat with the remaining kale. (Alternatively, use the microwave method: Remove the tough stems from the kale and place the leaves in a large zip-tight plastic bag with 1 teaspoon water and microwave for 30 seconds, to just barely soften the leaves. If they aren't soft enough, zap them for 15 seconds more.)
2 In a heavy skillet over medium-low heat, slowly cook the bacon until the fat has rendered and the bacon crisps, about 10 minutes. Transfer to paper towels. Discard all but 2 tablespoons of the fat.
3 Add the shallot to the pan and cook until it begins to get golden, about 10 minutes. Turn off the heat and whisk in the mustard and lemon juice. Pour the warm dressing over the kale and toss until coated. Sprinkle with a pinch of salt and a few grinds of pepper. Add the croutons. Sprinkle with crumbled bacon and serve with the eggs on top.
TO MAKE CROUTONS: Place an oven rack in the middle position. Place a rimmed baking sheet on the rack and preheat the oven (and baking sheet) to 450°F (230°C). Cut half a loaf of French bread into 1-inch (2.5-cm) cubes (or tear them into similarly sized chunks). Toss with 3 tablespoons olive oil until thoroughly coated (if you need a bit more, no worries). Sprinkle with salt and pepper to taste. Carefully remove the baking sheet from the oven and spread the bread evenly on the pan. Bake, turning once or twice, until the bread is deep golden brown and starting to get crunchy, about 10 minutes. Serve these warm over the salad, if you can, or you can make them 2 to 3 hours ahead.
Can you stand the hipness? It's like kale wasn't trendy enough on its own — I had to go and throw in two more ridiculously trendy ingredients. Now this dish is hipper than a rooftop tiki bar in Red Hook, Brooklyn. You won't know what to do with yourself, you'll be so healthy. Serves 4.
INGREDIENTS
1 bunch curly kale, washed, dried, and stems removed
1 Remove the tough stems from the kale, then place the leaves in a large zip-tight plastic bag with 1 teaspoon water and microwave for 30 seconds, to just barely soften them. (If they aren't soft enough to chew easily, give them another 15-second zap.)
2 Working with about six leaves at a time, stack them like a deck of cards, then, starting with the sides of the leaves, tightly roll the stack cigar-style. Starting at one end, cut through the cigar every ¼ inch (6 mm) or so to create thin little ribbons. Drop into a large bowl. Repeat with the remaining kale. Set aside.
3 Preheat the oven to 450°F (230°C). In an oven-proof skillet, heat 1 tablespoon of the oil over medium-high heat. Add the cauliflower, salt and black pepper, and red pepper flakes. Toss to coat. Slide the skillet into the oven and roast until the cauliflower is golden brown and tender, 15 to 20 minutes (stir about halfway through). Remove from the oven and pour into a large mixing bowl. Add the kale. Toss to combine and set aside.
4 While the cauliflower is roasting, heat the remaining teaspoon oil in a medium saucepan over medium-high heat. Add the onion and garlic and cook until the onion begins to soften, about 6 minutes. Add the quinoa and stir to coat. Add 2 cups (480 ml) water and bring to a boil. Turn the heat down to low, cover, and simmer for 15 minutes. Turn off the heat and let it sit for 5 minutes, until the quinoa is fluffy and just cooked through.
5 Add the quinoa to the cauliflower mixture and stir together for 2 minutes. When the kale is slightly wilted, toss in the almonds, spritz with lemon juice, and toss again. Eat slightly warm or chilled.
The thing history tends to forget is that, even with grand political and cultural disparities along its shorelines, the Mediterranean is really pretty small in the grand scheme of world geography. So it's no surprise that while the languages may differ (ever tried mediating a conversation between an Arab speaker and a Greek?), the food cultures around the Sea share more similarities than differences. This is a contemporary take on a ubiquitous Mediterranean dish — the couscous salad.
This is enough for four lunches. Whether you eat them all at once is up to you. You can eat this warm, cold, or at room temperature — it'll be just as good whatever you choose. Serves 4.
INGREDIENTS
3 tablespoons olive oil
1 Heat 1 tablespoon of the oil in a medium saucepan. Add the couscous and stir to coat. Cook for about 2 minutes, or until the couscous just begins to brown. Pour into a glass bowl that you can easily cover with a plate. In the same saucepan, bring the water or stock to a boil. Pour over the couscous, give a very quick stir, then cover the bowl with a plate and set aside for 5 minutes. Fluff with a fork and sprinkle with a bit of salt and pepper.
2 Meanwhile, in the same pan, bring ¼ cup (60 ml) water to a boil. Add the kale (carefully press it down into the pan if it won't fit) and cover. Steam until wilted, 2 to 3 minutes.
3 Put the chickpeas into a small bowl and microwave on medium power for 1 minute. Stir into the couscous along with the pine nuts and raisins. Add the feta cheese and toss.
4 In a cup, whisk together the remaining 2 tablespoons oil, the vinegar, and the mustard, then stir it into couscous. To serve, scoop the couscous onto a bed of steamed kale, or just toss everything together and chill in the fridge for later.
If you squint your eyes and turn your office fan to low, you can pretend your desk is a picnic table set in the center of a cubicle-size state park. OK, maybe not, but this sandwich works under fluorescent lights just as well as al fresco.
There's a bonus in the directions: Pouring hot water over kale, then chilling it off, cooks the leaves just enough to soften them. You can use this method for a grilled cheese and kale sandwich, too. You'll want to make this the night before you eat it. Serves 4.
(Continues…)
Excerpted from "The I Hate Kale Cookbook"
by .
Copyright © 2015 Tucker Shaw.
Excerpted by permission of Abrams Books.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
INTRODUCTION,
SHOPPING FOR KALE,
CARE AND HANDLING OF KALE,
A FEW TRICKS,
KALE FACTS AND FIGURES,
CHAPTER 1: KALE IN THE MORNING,
CHAPTER 2: BYO KALE,
CHAPTER 3: COCKTAIL KALE,
CHAPTER 4: KALE IN THE MIDDLE,
CHAPTER 5: A LITTLE ON THE SIDE,
CHAPTER 6: LASTLY, KALE DESSERTS,
ACKNOWLEDGMENTS,
INDEX,