Until the end of the Middle Ages, kale was one of the most common green vegetables in all of Europe. It is becoming a more popular food item in Canada and the United States, especially served raw. Kale grows well into winter, and is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and rich in calcium.
The following recipe can be served as a healthy, colourful lunch or side salad. Kale freezes well and actually tastes sweeter and more flavourful after being exposed to a frost.
Makes 2-4 servings
1 bunch fresh kale
250 mL (1 cup) butternut squash, cut into bite-sized pieces
50 mL (1/4 cup) pine nuts
40 mL (3 tbsp) olive oil
25 mL (2 tbsp) apple cider vinegar
10 mL (2 tsp) honey
Sea salt and fresh ground pepper
Parmesan cheese shavings
Preheat oven to 240º C (425º F). Sprinkle squash with a few drops of olive oil, toss to coat, and roast in the oven on a baking pan for 20 minutes, turning over occasionally until golden and tender. Turn off oven and roast pine nuts in a small pan for a couple of minutes in the oven at the end of cooking the squash. Watch closely to make sure the pine nuts don’t brown or burn.
Remove stems from kale, break leaves into bite-sized pieces, and wash and dry. Drizzle remaining olive oil over kale, add sea salt, and massage the kale leaves with your fingers for a couple of minutes to tenderize it and release its flavours. The kale will darken.Add roasted squash and pine nuts to kale. Mix together vinegar and honey and pour over salad. Toss to combine. Add freshly ground pepper to taste. Add parmesan cheese shavings and serve.
The Epoch Times publishes in 35 countries and in 21 languages. Subscribe to our e-newsletter.