“Eat More Kale”—the Superfood behind the slogan

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You’ve
probably seen the merch around campus: stickers, t-shirts, buttons and more
with the “eat more kale” slogan stamped on the center. You may have even heard
of the lawsuit last year when Chick-fil-A insisted the kale slogan was too
similar to their “Eat Mor Chikin” campaign (lest people start eating kale
instead of chicken!). The hearty green has received a lot of attention over the
past few years. It’s one of my favorite foods, and I encourage everyone to make
it part of their diet.

            So, what’s the buzz on kale? This
incredible superfood is not just another diet or trend. Kale is packed with
nutrients and health-promoting components to help nourish your body. Per
calorie, kale has more iron than beef, more calcium than milk and 10x more
Vitamin C than spinach. It is low in calories and carbs, while high in vitamins
and antioxidants. One serving of kale provides 5% of the recommended
daily intake of fiber, overshadowing comparable protein sources such as meat
that contain almost none. The consumption of animal products contributes to
inflammation in the human body, leading to many adverse health conditions
including arthritis and heart disease. Kale has huge anti-inflammatory properties to help protect against these
outcomes.

No
wonder a Vermont farmer started the “Eat More Kale” slogan a few years ago—people should eat more kale. Try braising it,
steaming it, or baking it as a casserole. Try out my favorite kale dish, Cheesy
Kale. The recipe was developed by Dan Winans for UNH’s HMGT 403: Food and
Beverage Management lab. I was introduced to the recipe freshman year and have
made it many times since— it never fails to satisfy and is a great way to
introduce non-kale eaters to the wondrous superfood!

 

Cheesy
Kale Recipe

Yield 4-6 servings

Ingredients:

2
bunches                   kale, stems
removed and chopped

1
large                                     onion,
small dice

2
tablespoons                        butter

1
cup                           apple cider

12 ounces                   white cheddar cheese, grated, split into 8 and 4
ounces

4
cups                         multi grain bread,
cut into ½ inch cubes

To
taste                      sea salt and
fresh ground black pepper

1
tablespoon              butter, to butter
the pan 

Directions:

  1. Preheat oven to 400°F.
  2. Butter a 2 inch half hotel pan or a
    pan of equivalent size.
  3. Heat a large sauté pan over medium
    heat.
  4. Add 2 tablespoons of butter then the
    onion, season with salt and pepper.
  5. Sweat the onion approximately five minutes
    or until the onion is translucent, not brown.
  6. Add the chopped kale, increase the
    heat to high and season the kale before it wilts.
  7. Continue to cook the kale stirring
    occasionally. 
  8. The kale will need to cook approximately
    five minutes maybe more, maybe less, until it is tender. 
  9. If the pan dries out add some cider
    a couple of ounces at a time.

10.  Once the kale is cooked, toss it
with the bread cubes and 8 ounces of shredded cheese. 

11.  Spread the kale mixture evenly in
the prepared hotel pan, then top with the remaining 4 ounces of cheese. 

Place the kale dish in the oven and bake for
about 20 minutes, until it is heated through and the cheese on top is light brown.

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