Kale recipes and nutrition: Friendly foods for vegans

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Long before anybody thought about drinking the milk of another mammal, human

diets were abundant in calcium. Early humans gathered and ate a variety of

calcium-rich wild greens. Some nutritional anthropologists believe that people

consumed as much as 3,000 milligrams of calcium per day—or nearly four times

what modern milk drinkers consume.

 

Today's cultivated greens aren't quite as calcium-rich but many of them are

still great sources of this mineral for vegans or anyone who is trying to eat

more ethically and healthfully. Among the best of the leafy greens is kale, a

beautiful, curly leaf that has been growing in gardens for at least 2,000 years.

The Romans and Greeks both cultivated it and it was well-established in gardens

throughout Europe by the 13th century. Wild forms still grow along the coast of

northern Europe and Great Britain.

 

While many North Americans grew up without ever tasting kale, it's back on the

table for vegans and is also appearing on menus of upscale restaurants and in

recipes on foodie blogs. In addition to its calcium content, kale is packed with

fiber, beta-carotene, vitamin C, and potassium. It's also a good source of

vitamin K, a nutrient needed for healthy bones that is difficult to find for

those who don't eat leafy greens.

 

Kale is a cruciferous vegetable, part of the cabbage family, and like many of

those vegetables, its taste can be strong for children's palates. Give kale a

more kid-friendly flavor by blending it with bland foods like potatoes or tofu.

Chopped and mixed with nuts and rice, it can be wrapped in tortillas, too. Or

try the green smoothie below for something a little fun and different.

 

Portuguese Stew with Kale and Vegan Sausage

 

2 cups vegetable broth

½ cup elbow macaroni

1 pound fresh kale, finely chopped

2 to 3 vegan sausage patties or links

1 ½ cups canned or cooked white beans

1 15-ounce can diced tomatoes

1 tsp fennel seeds (more to taste)

1 tsp dried tarragon

Salt and freshly ground pepper to taste

 

Bring the broth to a boil and add the kale and macaroni. Cook until macaroni is

done, about 10 minutes.

 

While macaroni and kale are cooking, crumble the vegan sausage into a separate

skillet. Add the beans, tomatoes, herbs, salt and pepper and simmer until heated

through. Add to the macaroni and kale.

 

Kale With Cinnamon

 

1 medium onion, diced

1 tbsp olive oil

1 clove garlic minced

1/8 tsp ground cinnamon

1 pound fresh kale, finely chopped

1 cup vegetable broth or stock

1 tsp red wine vinegar

Salt and black pepper to taste

Chopped fresh chives

 

 

Heat the oil and sauté the onion for 5 minutes. Add the garlic and sauté for 2

more minutes. Stir in the cinnamon and add kale. Toss the kale to coat with the

cinnamon mixture. Add vegetable stock, cover and simmer for 15 minutes. Season

with vinegar, salt, pepper and chives.

 

Green Smoothie

 

2 cups chopped kale

1 banana frozen banana, sliced

1/4 cup plain or vanilla soymilk

1/2 cup orange juice

 

Put everything in the blender and blend until smooth.