This series displays my relaxed creations with greens. A close friend from my church blesses me with an abundance of fresh produce from her organic garden. I am wowed by its bountiful beauty. She grows several species of kale. Thus I am always creating new recipes incorporating this health-giving vegetable.
Here I spell out detailed steps of preparation for cooking this green. It’s easy to follow these directions. Vibrant health results!
My recent series of posts on 19th century French foods defines Classic French cuisine (see Chicken a la Oignon, 2016/07/04, Carrots au Beurre, 2016/07/11 and Meringues a la Ude, 2016/07/18). These posts expound on that culinary period following the French Revolution in 1775. The main cooking procedure in my kale series is sautéing, which originated during this culinary age.
Cooking methods changed at the end of the 18th century, as Esther B. Aresty described in The Delectable Past. Fireplaces gave way to ranges with built-in ovens; French cooks quickly invented the sauté pan. The word sauté means to jump-when the fat “jumps” in the pan it is ready for cooking. 1.
Here I give instructions for employing this cooking method properly. First heat the oil; then add a small piece of vegetable. It is time to begin sautéing, when it sizzles or “jumps” in the pan. This allows swift frying of food for optimum preservation of nutrients, as it inhibits the overcooking of vegetables and meats.
The following, simple recipe brings proficiency with cooking nutritious kale. Next week I will share a shortcut, where we will simplify this procedure even further, with prepared sauces and/or meats.
I pray this dish brings the same pleasure to you as it does me. To our health!
- Esther B. Aresty, The Delectable Past (New York: Simon and Schuster, Inc., 1964), p. 126-127.
Honeyed/Lime Kale with Beef or Turkey Yields: 4-6 servings. Prep time: 1 1/4 hours.
3 tbsp oil (Coconut oil is best here for flavor.)
1 large yellow onion, halved at root and thinly sliced
1 lb ground turkey or beef (Natural is best; Foster Farms’ natural ground turkey is inexpensive.)
Generous amounts of salt and pepper (Real Salt is best; available in health section at local supermarket.)
1-1 1/2 lbs of fresh kale (Organic is best.)
4 carrots, thinly sliced at a diagonal (Organic carrots are very inexpensive.)
Juice of 2 limes
2 tbsp honey
Avocado, cut in thick slices
- Heat 1 ½ tbsp oil in a very large frying pan over medium heat. Test for readiness by placing a small piece of onion in hot oil. The temperature is right when it sizzles or “jumps”. Add onions and carmelize (cook until dark brown). Stir occasionally. When done, add to pan of cooked meat, described in the next step.
- Meanwhile place meat in a medium/large frying pan, which is heated over medium temperature. Salt and pepper turkey heavily. Brown meat. Set aside when cooked.
- Meantime spray carrots and kale with produce spray (a mixture of 97% distilled white vinegar and 3% hydrogen peroxide-this is a cheap and effective cleaning solution.) Let sit three minutes. Rinse well three times in a sink full of water.
- Cut the wet kale into small bite-size pieces, preferably with a food processor, by using the straight-edged, chopping attachment. (This is the large, round disk that fits onto the provided “stem”. Place this tall, assembled cutting disk in the food processor where you normally put the smaller blade. See above picture.) Set aside chopped kale.
- Scrape cleaned carrots with a sharp knife (this preserves the vitamins just under the skin). Slice carrots thinly at a diagonal. Set aside.
- Heat lime juice and honey in a small saucepan, just until blended. Set aside.
- When onion is carmelized, place on top of meat mixture.
- Heat rest of oil over medium heat. When a piece of carrot sizzles in hot oil, add carrots and cook for 3 minutes.
- Add 1/2 the kale and stir well-distribute the oil throughout the kale. Be sure to pick out the big pieces of stem. Repeat this step with remaining kale. Cover and cook for 10 minutes, or until kale is limp; stir occasionally.
- Meanwhile begin heating the prepared meat mixture over medium/low heat. Add the honeyed/lime juice; blend the juice and onions evenly throughout the turkey.
- Mix hot meat into the vegetables when cooking is complete.
- Enjoy topped with fresh avocado slices.