Kat Barry: More kale recipes

Published 6:30 am Friday, September 27, 2013

Last week I shared with you some general information and tips about kale. This week, I’m going to share a couple more fantastic recipes featuring this super green.

The two ways I eat kale the most are in smoothies for breakfast or as the base of a satisfying salad. Nutrient rich kale mixed with fruits make a great kickstarter to your day. The hardy leaves make kale a much more resilient salad base than tradition lettuce.

As always, I encourage you to get creative with these recipes and substitute the ingredients for what you have. Pears will work just as well in the smoothie as apples, while daikon radish works instead of carrots in the salad. In fact, you could use collard greens or chard in either of these recipes!


Green Apple Smoothie

Yields: about 40 ounces

2 cups kale leaves, torn into 1 inch pieces

1 cup local apple cut into 1 inch cubes (about 2 smallbor 1 large apple)

1/3 cup fresh cilantro

1/2 cup celery, sliced

Juice of 1/2 lemon


1. Place all ingredients in blender.

2. Cover contents halfway with water and blend until smooth.

Cook’s note: if this recipe is too liquidy for you, thicken it up by adding a banana and or an avocado. You’ll probably want to add juice of another half lemon as well.


Early Autumn  Kale Salad

Yield: 4 small side salads

1 bunch organic kale

¼ cup green onion, sliced thinly

4 about 2 cups heirloom grape tomatoes

1 cup cucumber, sliced and quartered

½ cup grated carrots

1/3 cup hemp seeds

1. Rinse the kale and pat dry with paper towel.

2. Tear from stalks and throw into a salad spinner to wick away any excess moisture. Massage leaves to bring out their full color and nutrients.

3. Combine kale, red onion, tomatoes and seeds in large mixing bowl.

4. Toss with Mustard Vinaigrette 4-6 hours before serving to soften leaves.

Cooks’ Notes: Kale salads are best when tossed with dressing several hours prior to serving as kale is quite tough and the dressing helps make them a nice soft texture.


Mustard Vinaigrette

Yield: About 6 ounces

4 ounces olive oil

1 ounce white wine vinegar

2 tablespoon whole grain mustard

Cracked black pepper

Sea salt

1. Place all ingredients in jar or salad shaker and shake vigorously until fully emulsified.


To learn more about kale, greens, and ways to prepare them, I will be teaching a cooking class focusing on kale on November 19  at Martin’s School of Cooking in Stevensville, Michigan. To register for the class contact Lisa Micunek at 269-429-1711. These recipes or similar versions will be featured in The New Chicago Diner Cookbook, set to be released in time for Thanksgiving. To pre order the cookbook, visit www.veggiediner.com and use promo code BONUS5 to receive a six recipe bonus pack and $5 gift card to The Chicago Diner. The first round of cookbooks sold will be autographed by co-author Chef Jo A Kaucher and me.