• BREAKING NEWS ABC shows live and on-demand -- Download the WATCH ABC app!

Give kale a chance with simple, tasty recipes

December 7, 2011 12:00:00 AM PST
Let's face it. Just because something's good for you doesn't mean you're going to eat it. You have to get pretty creative in the kitchen to get cooking with kale and Chef Gwen Gulliksen does just that.

"It's filled with nutrition, antioxidants, high fiber. It's in fact the most nutritionally dense food on the planet. It scores 1000 on the LD score, which is a nutritional density rating," said Gulliksen.

From the broccoli family, kale offers a big dose of beta carotine, Vitamin C, calcium and those scary sounding plant chemicals, lutein and zeaxanthin.

Although this leafy green is growing in popularity, it takes a lot to get mainstream iceberg-loving lettuce eaters to go for something so chewy.

"All you really have to do is open it up, and dress it and eat it any way you want," said Gulliksen.

Gulliksen actually created a new product called Harvest Sensations Kale Salad that helps make it easy.

But beyond her bag, she has plenty of tips to make this superfood part of your life.

For starters, try making her vinaigrette recipe of a olive and sesame oil, rice wine vinegar, sugar, sea salt and pepper.

"That's not only really delicious, but it also helps marinate the kale into something that's not quite so crunchy," said Gulliksen.

But if you like it crunchy, as in chips, try tossing it with oil and seasoning and put it on a sheet pan. Use smoked paprika and garlic powder for an extra bite.

And for comfort food during cold weather, Gulliksen calls her kale soup "hot salad in a bowl," using sautéed garlic and onions, black beans orzo pasta and kale.

"Then you have a really hearty, delicious kale minestrone," she said.

Keep in mind, if you don't buy bagged pre-washed kale at the store, a standard bunch of kale averages about 4 cups and is just right for your recipes. Like all greens, wash them, salad spin them and give them a little paper towel pat to dry.

Load Comments