Summer is almost here so it is a good time to increase the amount fresh foods, salads in our diet. I have grown kale for many years and because of its hardiness have enjoyed it all year around. Several of my favorites, Russian Red and Scotch curly kale are great for salads. Dinosaur kale works great steamed or in stews. Don’t take my word for it, try it out.

Kale is the star of the dark-green leafy vegetables family.
It is so easy to grow that everyone should have a patch with some in their garden. If you don’t have space or time to grow some, get some at your local farmer’s market. Make sure to wash it well to remove any dirt.

Is Kale a superfood? You bet it is.

It is rich in manganese, iron, copper, calcium, vitamin C, vitamin B1, B2, B6 and E. A daily portion of kale gives you a massive 192% of your daily vitamin A needs and 89% of your daily vitamin C requirements (helps reduce free radicals, inflammatory diseases, arthritis and asthma. That’s impressive.

Kale belongs to the brassica family (cauliflower, collars greens and broccoli), known for its powerful anti cancerous and antioxidant properties. 
Wait, it is also rich in fiber so that it prevents and reduces clogging of arteries, stabilizes blood sugars (great for diabetics) and relieves constipation and diarrhea.


There are several varieties of kale available in local stores:
Curly kale: most commonly found in store, it has a thick fibrous stalk that must be removed. Use younger leaves in salads.
Dinosaur kale (a.k.a Lacianto): has dark blue-green leaves. Is great for making kale chips.
Red Russian kale: resemble a large oak leaf with a purple stem, the sweetest of all 4 types, best used in salads. Is the most tender of all types.
Redbor kale (deep purple) toughest, should mostly be cooked or use as an ornamental plant.

In your morning shake (Frozen banana, fruit juice, berries, protein powder…)
1) As a salad
2) Sauted
3) As chips

Harvest from the garden

As a Salad:
Because it is quite fibrous, you will need to first remove the stem (especially for dinosaur and curly kale). This can be done by simply pulling the sides of the leaf while holding the stem or you can use an herb stripper to speed up the process and save your finger nails! Like the Chef’n Kale, Chard, Collard Greens and Herb Stripper.

You will need to add some lemon juice with a little sea salt and olive oil to tenderize it. Depending on the type of kale you are using you can massage the kale to break down the fiber and tenderize it while tossing it with the lemon dressing. I definitely do not believe in harming anything in life, but a little kale bruising is as far as I would go to make it tender and tasty.

Basic salad dressing:
Juice from 1 lemon
1 Tbl olive oil
1 Tbl flax seed oil
1 Tbl nutritional yeast
Garlic powder
To add some omega 3, add some flax seed oil to the dressing

Sauteed Kale
Mince some garlic and a little olive oil.
Chop some of your favorite kale, add to the garlic.
Sprinkle with a little salt.

Kale Chips
Forget commercial processed chips and make your own healthy version packed with nutrition.

Preheat your oven to 350F.
Wash your hands.
Cut of the stem and tear off a large bunch of curly kale into small pieces.
Spread the pieces onto a baking sheet making sure that they don’t overlap.
Bake for 12 to 15 minutes until they are crispy.
Remove from oven and put into a large bowl.
Drizzle 2 Tbl of olive oil, 2 Tbl of nutritional yeast and 1/2 teaspoon of salt (you can use garlic powder too).
Toss gently with your hands
Serve immediately.
Keeps in an airtight container at room temperature. But do not refrigerate.

Braised Tofu
Slice firm tofu and pat dry in a clean cotton towel.
Coat the tofu in some arrowroot or cornstarch with a little salt and garlic powder.
Pan fry the tofu in a little oil until crisp. Flip each side.
Sprinkle some soy sauce towards the end.
You can also grate fresh ginger to the soy sauce for additional flavoring.
Serve the salad and place the braised tofu on top.

Et voilà !
Bon appétit

I don’t have a big kitchen with huge amount of storage so I can’t collect a lot of cool kitchen gadgets. However, there are a few that I use on a daily basis when it comes to handling herbs and leafy greens.  They are:

Herb gadgets

Jenaluca Herb Scissors Stainless... (Read Reviews)
Chef'n Kale, Chard, Collard Greens... (Read Reviews)
PL8 Fresh Herb Saver PL8 1200 (Read Reviews)
Chef'n SpiceCube Herb Freezer... (Read Reviews)
Chef'n Zipstrip Herb Stripper (Read Reviews)
Was $65.87
Buy together now for $58.91
You Save $6.96 (11%) Price Last Updated: 3:04am, 10th October 2015 More Info


As a vegan chef, cooking instructor and food consultant, I am blessed to share my passion for international flavors, a compassionate world, optimal health and healing. You can't have one without the others because they are all interconnected. My culinary journey started in the South of France where I was born, then took me through Europe, onto America, then Asia and South America. I grew up eating delicious rich food my grandmother made (think creamy white and wine sauces) and fresh Mediterranean dishes my mother prepared. My family was by no mean vegetarian or vegan but we weren’t big meat eaters either. This being said, I must confess that I have had my fair share of strange things being served as food as I grew up! But I soon came to realize that it was the sauces, the marinade that tasted so good and that they could have just as well been poured over bread or tofu and it would have been just as good. You know how certain songs bring back a memory of where you were and who you were with when you heard them? Well, I seem to have a memory of food attached to pretty much every place and profound moment I have experienced in my life. It was the way love was shared and cherished all through my life so I am continuing the tradition! But the love is even more healing when there is no pain and sufferings attached to it. Be vegan, it is good for your health and the only sustainable diet for the planet.
Kind Cooking
Close Cookmode