Robert Couse-Baker

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  • Easy kale chips Prep time: 10 minutes Total time: 20 minutes Serves: 4 These chips are a cinch to make, a healthful, low-calorie alternative to fried potato chips. Feel free to use your favorite spices or seasoning salt. Recipe from the Atlanta Journal-Constitution. INGREDIENTS 1 bunch kale 1 tablespoon extra-virgin olive oil 2 teaspoons vinegar (optional) 1 teaspoon sea salt INSTRUCTIONS

    Rinse kale in a colander. Remove the tough inner stems. If using curly kale, discard the stems and tear kale into

    potato-chip size pieces. If using lacinato kale (also known as dinosaur kale, black kale or Tuscan kale) remove stems with a sharp knife, leaving two long strips.

    Thoroughly dry the kale pieces, preferably with a salad spinner. If you don’t have a salad spinner, gently dry with a soft dish towel.

    Heat oven to 350 degrees. Line a large baking sheet with parchment paper.

    Dump the kale into a large bowl. Drizzle with olive oil, and toss until the chips are evenly coated. Add vinegar (if using) and toss again. Place kale on baking sheet in a single layer. Bake for 10 minutes or until the chips are just crisp. (You may need to bake in more than one batch. Be careful not to over-bake; kale chips burn easily.)

    Remove from oven. Season with sea salt. Serve immediately. Store any leftovers in an airtight container.

    Per serving: 39 calories (percent of calories from fat, 77), 1 gram protein, 2 grams carbohydrates, trace fiber, 3 grams fat (trace saturated fat), no cholesterol, 177 milligrams sodium Wilted salad Prep time: 10 minutes Cook time: 20 minutes Serves: 3 to 4 This recipe works great with spinach, turnip greens, fava bean greens, frilled mustards, arugula, Asian greens such as mibuna and mizuna, or other smaller, light-textured greens. INGREDIENTS 2 pieces bacon, chopped 1/4 onion, chopped 1 teaspoon sugar 1/2 cup water or broth 1 tablespoon red wine vinegar 6 cups greens (spinach, turnip greens, fava bean greens, Asian greens, etc.), washed Seasoning salt Pepper Hard-boiled egg (optional) INSTRUCTIONS

    In large skillet or Dutch oven, fry bacon over medium heat. With slotted spoon, remove bacon bits and set aside. Sauté onion in bacon fat until soft. Stir in sugar, water and vinegar; bring to boil. Add greens; stir to moisten, then cover and reduce heat to low. Cook 5 minutes. Add more water if too dry; don’t let it scorch. Season to taste. Serve topped with bacon bits and slices of hard-boiled egg, if desired.

    Per serving based on 4 servings, using water not broth, spinach and without egg: 90 calories, 4 grams protein, 5 grams carbohydrates, 7 grams fat, 8 milligrams cholesterol, 323 milligrams sodium, 1 gram fiber, 1 gram sugar, 63 percent calories from fat Kale Caesar salad Prep time: 30 minutes Serves: 4 to 6 Adapted from “Tartine Bread” by Chad Robertson. INGREDIENTS

    For Caesar dressing:

    2 lemons 3 cloves garlic 6 olive oil-packed anchovy fillets 1 egg yolk Salt 2 cups olive oil Water

    For croutons:

    3 slices day-old bread, each 1 inch thick, torn into 1 1/2-inch chunks 2 tablespoons olive oil Salt 1/2 teaspoon herbes de Provence (optional)

    For the salad:

    2 pounds black kale, center stems removed, leaves torn into bite-sized pieces Croutons Caesar dressing 2/3 cup grated or shaved aged Parmesan cheese INSTRUCTIONS

    To make the dressing, grate the zest from 1 lemon. Cut both lemons in half. Place the garlic, anchovies and lemon zest in a mortar and pound with a pestle to make a thick paste. Put paste in a medium bowl; add the egg yolk, a pinch of salt and a squeeze of lemon juice and stir thoroughly to combine. Continuing to stir, pour in 1/2 cup of the oil, drop by drop. The mixture should look smooth and creamy, a sign that you are building a stable emulsion.

    Continuing to stir, begin adding the oil in a slow stream. The dressing should thicken. Periodically stop pouring in the oil and add a squeeze of lemon. Taste the dressing and add salt and lemon juice to taste.

    Add water, a small spoonful at a time, stirring to thin dressing to the consistency of heavy cream. This makes about 2 cups dressing. You may not use all the dressing for the salad; the remainder will keep, covered and refrigerated, for up to 2 days.

    To make the croutons, preheat the oven to 400 degrees. In a bowl, toss the torn bread with the olive oil and a pinch of salt. If you are using the herbs, add them, too. Spread the bread evenly on a baking sheet and bake until golden brown and crisp, about 15 minutes. Midway through the baking time, redistribute the croutons if they are coloring unevenly.

    In a large bowl, combine the kale and croutons. Pour dressing over the top and toss to coat (you may not use all the dressing). Add the Parmesan, toss again and serve.

    Per serving: 522 calories, 9 grams protein, 23 grams carbohydrates, 2 grams fiber, 45 grams fat, 8 grams saturated fat, 27 milligrams cholesterol, 3 grams sugar, 493 milligrams sodium Wild-Gathered Greens with Vinaigrette

    The greens:

    Oak leaf Curly endive Radicchio Chives Endive Dandelion Arugula

    The salad:

    Pancetta, sliced and fried in spirals (reserve drippings for dressing) Soft-cooked quail eggs Edible flowers, such as johnny jump-ups Fresh raspberries

    Arrange greens in a manner of wild greens growing from the earth. Garnish with cooked spiral of pancetta at base of dish. Cut quail egg in half and place near pancetta, then garish johnny jump-ups and a couple of fresh raspberries per plate.

    Raspberry vinaigrette:

    2 1/2 tablespoons balsamic vinegar Juice of 1/2 lemon Grated zest of 1/2 lemon 1/4 teaspoon minced garlic 1 shallot, minced 8 to 10 fresh raspberries Salt, to taste Fresh black pepper 3/4 cup fruity virgin olive oil 2 to 4 tablespoons pancetta drippings INSTRUCTIONS

    Put all ingredients except the oil and drippings in a bowl and whisk briefly. Add the drippings and add oil slowly while whisking. Make sure all raspberries are well-mashed. Taste for seasoning. This dressing can be made immediately or will hold for 1 to 2 days.

    Dressing for 8 to 10 salads.

    Per salad: 217 calories, no protein, 2 grams carbohydrates, 24 grams fat, 7 milligrams cholesterol, 35 milligrams sodium Spicy potato and kale soup Prep time: 15 minutes Cook time: 22 minutes Serves: 2 Recipe from “Eating Well Serves Two” (The Countryman Press) by Jim Romanoff and the test kitchens of Eating Well. INGREDIENTS 1/4 cup chorizo sausage, casing removed, halved and sliced 1 teaspoon extra-virgin olive oil 1 small onion, chopped 1 14-ounce can reduced- sodium chicken broth 1/3 cup water 1 small russet potato, peeled and sliced 2 cloves garlic, peeled and halved 4 cups kale, ribs removed, thinly sliced 1/8 teaspoon freshly ground pepper, or to taste INSTRUCTIONS

    Heat a large saucepan over medium heat. Add chorizo; cook, stirring, until browned, about 2 minutes. Transfer the chorizo to a paper towel-lined plate; wipe out the pot.

    Heat oil in the pot over medium heat. Add onion; cook, stirring occasionally, until softened, about 2 minutes. Add broth, water, potato and garlic; increase the heat to high and bring to a boil. Reduce to a simmer, cover, and cook, stirring occasionally, until the potato is tender, 6-9 minutes. Lightly mash the potato with a wooden spoon.

    Add kale, a handful at a time, waiting until it has wilted before adding more. Adjust heat to maintain a simmer; cook, stirring occasionally, until the kale is tender, about 5 minutes. Add the reserved chorizo, and season with pepper.

    Mustard or turnip greens Prep time: 15 minutes Cook time: 1 hour Serves: 4 to 6 From “River Road Recipes,” published by the Junior League of Baton Rouge (1959). INGREDIENTS 2 to 3 bunches turnip tops or mustard greens 1/2 pound salt pork or bacon, chopped 1 large onion, chopped Salt and pepper to taste INSTRUCTIONS

    Stem and pick over the greens. Wash several times but do not dry. Put greens in large pot; the water on the leaves from washing is sufficient, do not add water. Add salt pork or bacon, onion and seasonings. Cover. Cook slowly until meat and greens are tender, at least one hour.

    Per serving using mustard greens and salt pork: 335 calories, 6 grams protein, 10 grams carbohydrates, 30 grams fat, 33 milligrams cholesterol, 577 milligrams sodium, 5 grams fiber, 3 grams sugar, 80 percent calories from fat Kenyan-style collard greens Serves: 4 to 6 This recipe is from the “Kwanzaa” cookbook by Eric V. Copage. INGREDIENTS 2 pounds collard greens 2 tablespoons canola oil 1/2 cup finely chopped onion 1 jalapeño pepper, seeded and minced 2 plum tomatoes, peeled, seeded and chopped 1/4 teaspoon salt Freshly ground black pepper 1 tablespoon lemon juice INSTRUCTIONS

    Wash the greens several times. Remove the stems. Stack the greens a few at a time and cut crosswise into 1/2-inch strips. Bring a large pot of water to a boil, add greens and cook 10 minutes. Drain and rinse with cold water. Squeeze out the excess moisture.

    Heat the oil in a large skillet. Add the onion and jalapeño; sauté for 5 minutes. Add the tomatoes and cook for 1 minute. Stir in the greens, salt and pepper. Cook for 5 minutes. Stir in the lemon juice and cook for 1 minute. Serve.

    Per serving (for 6 servings): 115 calories, 6 grams protein, 5 grams fat, 15 grams carbohydrates, 176 milligrams sodium, 3 grams monounsaturated fat, 2 grams polyunsaturated fat, no cholesterol Lentils with kale and butternut squash Prep time: 20 minutes Cook time: 45 minutes (with some overlap) Serves: 6 INGREDIENTS 1 1/2 pounds butternut squash Olive oil 1/4 teaspoon ground cumin Salt and freshly ground black pepper 1 cup lentils 1 1/2 teaspoons red wine vinegar, plus more to taste 2 tablespoons olive oil 1 carrot, diced small 1 rib celery, diced small 1/2 onion, diced small 1/4 teaspoon dried red pepper flakes 1/2 pound chopped kale, about 6 cups 1 clove garlic, minced INSTRUCTIONS

    Heat the oven to 450 degrees. Peel and seed the squash and cut it into roughly 3/4-inch dice.

    Line a jellyroll pan with aluminum foil and mound the squash in the center. Drizzle with 1 tablespoon olive oil, sprinkle with cumin, salt and pepper, and mix well.

    Roast until the squash is tender enough to be pierced with a sharp knife, about 15 minutes.

    Place the lentils in a medium saucepan and cover with water by 2 inches. Season generously with salt and bring just to a boil. Reduce to a simmer and cook until the lentils are tender but firm, about 20 minutes. Drain, rinse well. Stir in the vinegar and salt and pepper to taste.

    While the lentils are cooking, heat 2 tablespoons olive oil in a large skillet over medium heat. Add the carrot, celery, onion and dried red pepper flakes, and cook until the onions and celery are translucent, about 5 minutes. Rinse the kale under water and add it, still dripping, to the skillet in heaping handfuls. Add the minced garlic and salt to taste, and stir to mix well.

    Cover the pan, leaving the lid ajar, reduce the heat to low, and cook, stirring occasionally, until the kale is very soft, dark and frazzled looking, about 30 minutes. It should be very sweet.

    Stir the lentils into the cooked kale, taste and adjust seasoning for salt, pepper and vinegar.

    Gently stir in about 2 cups of the roasted squash before serving.

    Per serving: 224 calories, 11 grams protein, 32 grams carbohydrates, 11 grams fiber, 8 grams fat, 1 gram saturated fat, no cholesterol, 4 grams sugar, 34 milligrams sodium Greek-style chickpeas with greens and tomatoes Serves: 3 to 4 Good enough for company, fast and easy enough for weekday meals, this can be made with whatever greens are available. INGREDIENTS 2 medium onions, peeled and chopped 3 cloves garlic, peeled and minced 1 bunch spinach, chard, cabbage, kale or other greens 1 19-ounce can chickpeas 1 tablespoon extra-virgin olive oil 2 or 3 large tomatoes, chopped, or one 19-ounce can 1/4 teaspoon crushed red pepper flakes, or to taste 1/2 teaspoon salt 1 teaspoon sweet Hungarian paprika 1 teaspoon oregano Juice of 1 or 2 lemons, to taste INSTRUCTIONS

    Peel and chop the onions and garlic. Prepare the spinach or other greens by washing, chopping and setting aside to drain. Rinse and drain the chickpeas.

    Saute the onions in the olive oil, in a large heavy-bottomed pot, until soft and translucent.

    Stir in the minced garlic, and then, in a minute or two, add the chickpeas and tomatoes. Season with the pepper flakes, salt, paprika and oregano. Let simmer 5 minutes to allow the flavors to blend. Add a splash of water if it seems too dry.

    Add the spinach, chard, kale or whatever you have, and cook until it is done to your liking. Add lemon juice to taste. Adjust the salt if necessary.

    Serve with bread and feta cheese or over steamed rice.

    Savory kale scones Prep time: 20 minutes Cook time: 20 minutes, not including time to steam kale and cook squash or pumpkin Serves: 8 to 10 Recipe from “The Book of Kale: The Easy-to-Grow Superfood” (Harbour, $26.95, 192 pages) by Sharon Hanna. Note: You could also use a cookie cutter or knife to make triangles or other shapes. If you are making smaller ones, knead in about 1/4 cup extra flour at the end. INGREDIENTS 2 cups kale leaves, loosely packed 2 cups unbleached flour 1/2 teaspoon salt 1 teaspoon baking soda 1/2 teaspoon baking powder 1 tablespoon sugar 1/3 cup cold butter 1 egg 3/4 cup buttermilk 1/2 cup cooked squash or pumpkin in small dice 3/4 cup cheddar cheese, grated INSTRUCTIONS

    Preheat oven to 375 degrees. Set oven rack in the middle.

    Steam kale for a minute or two, just to blanch. Chop kale finely, squeezing out as much liquid as you can. You should have less than 1 cup chopped kale. If you have more, save it for soup or eat it. (Too much will make the scones sticky.)

    Blend or sift the flour, salt, baking soda, baking powder and sugar together. Cut in the butter with a pastry blender or your fingers.

    In a small bowl, beat the egg, then add the buttermilk, continuing to beat until well combined. Add egg-buttermilk mixture, along with squash, kale and cheese to dry ingredients, mixing with a fork just enough to combine.

    Drop by spoonfuls onto parchment-paper-covered cookie sheet. Bake about 20 minutes until lightly browned.

    Per scone, based on 10: 210 calories, 10 grams fat, 406 milligrams sodium, 24 grams carbohydrates,7 grams protein, 44 milligrams cholesterol, 1 gram fiber

Greens recipes

Published: Wednesday, Oct. 16, 2013 - 8:39 pm

In season in California: Many greens grow year round, and typically Asian greens like bok choy are in season now and bigger greens like cabbage are ready – and sweeter – in winter months. Look for whatever is available that week at your local farmers’ market, as those greens will not only be at their peak of tastiness but cheaper to buy.

How to choose good greens: There are numerous varieties of greens and tips for picking each. A farmers’ market is a great place to learn these tips. When the person selling the greens you are interested in doesn’t have a line of people, ask questions and learn directly from an expert. “The Old Farmers’ Almanac” breaks down what to look for and avoid in many varieties of greens and the information is also on its website, Search for “ripeness guide.”

Taste: Bitter to sweet, cruciferous vegetables have a wide variety of tastes.

Health benefits: “In terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), we cannot find another vegetable group that is as high in vitamin A carotenoids, vitamin C, folic acid, and fiber as the cruciferous vegetables," reports the George Mateljan Foundation, a nonprofit group that provides information on healthy eating. “As a group, the cruciferous vegetables are simply superstars in these conventional nutrient areas.”

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