Roughly the size of baby arugula, baby kale has a much less sharp taste and less tough texture (similar to most common baby salad leaves) than it’s tougher adult version. Baby Kale packs a serious nutritional punch: 1 cup has only 33 calories, and contains well over a day’s worth of Vitamins A, C, and K. You can now readily find it in 5-ounce bags and clamshells at your local supermarket or buy it fresh at your local farmers market.
NOTE: Research studies reveal that baby greens may potentially have higher levels of nutrients than mature vegetables. However, more studies are needed to compare the two side by side, because there can be significant variation in nutrients depending on where they are grown, when they are harvested, and the soil medium.
Kale Spinach Ginger Miso Soup
1 ½ cups packed baby kale, washed
1 cup packed baby spinach, washed
¼ cup ground raw cashews
1 tsp. rice vinegar
1 tsp. sesame oil
1 T. maple syrup
1 T. light yellow miso
1 T. sesame seeds
½ inch medium sized piece of ginger, chopped
1 medium sized garlic clove
½ teaspoon mustard powder
½ Jalapeno or chili flakes to taste
½ tsp. sea salt or to taste
1-2 cups water
1. Add all ingredients into a blender and blend to a smooth consistency. Slowly add water through the pour spout until the mixture becomes a thick soup consistency.
2. Place soup into a medium sized deep pan on medium heat, and then bring to a boil. Turn heat down to simmer and cook for 5 minutes.
3. Taste and adjust salt and spices.
Serves: 2. Serving Size: 1 cup. Serve warm topped with croutons, Pita bread, garlic or raw veggie crudité.
Sautéed Baby Kale with Apples
½ green apple with skin on, thinly sliced
1 T. best quality extra virgin olive oil
2 cloves garlic, minced
10 ounces baby kale, rinsed but not dried
¼ tsp. sea salt
¼ teaspoon fresh ground black pepper
1. Slice apple into thin slices leaving skin on. Set aside while you cook the kale.
2. Heat the oil over medium heat in a large pot with a lid. Add the garlic and cook one minute. Add the kale and toss to coat with the oil and garlic. Cover and cook until the kale is just wilted, bright green and stems have softened, about two to three minutes.
3. Remove from heat. Gently fold in sliced apples and season with salt and pepper. Mix well to evenly distribute apple and seasonings.
Serves: 2. Serving size: ½ cup
Baby Kale, Avocado and Pomegranate Salad
4 cups packed baby kale, washed, cleaned and dried
1 cup pea shoots, washed, cleaned and dried
½ cup pomegranate seeds, (buy them already seeded!)
2 T. best quality extra virgin olive oil
1 T. balsamic vinegar
1 medium sized avocado, cubed
⅓ cup water
Salt & fresh ground pepper to taste
1. Salad: place kale in a bowl and drizzle with a little olive oil. Massage the oil into the kale using your hands for 1 minute (don’t miss this step!)
2. Add vinegar and toss to coat. Add remaining ingredients, setting aside a small handful of pomegranate seeds to garnish and gently toss salad adding salt and pepper to taste.
Serves: 4 Serving Size: 1 ½ cups.