Julia Mueller - The Quintessential Kale Cookbook: Simple and Delicious Recipes for Everyones Favorite Superfood

Copyright 2014, 2019 by Julia Mueller All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or .

Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation. Visit our website at www.skyhorsepublishing.com. 10 9 8 7 6 5 4 3 2 1 Library of Congress Cataloging-in-Publication Data is available on file. Hardcover ISBN: 978-1-62914-189-3 Paperback ISBN: 978-1-5107-3816-4 Ebook ISBN: 978-1-5107-3830-0 Cover design by Mona Lin Cover photo by Julia Mueller Printed in China This book is dedicated to G.D. Contents Introduction When I first discovered kale, I was very unsure of what to do with it. Why is it so tough? And bitter? What do I do with the stem? Should I punish the people I dislike with it? Why would one do kale to herself? In spite of my misgivings, I was intrigued.

I knew, based on the huge number of both kale lovers and kale naysayers popping up everywhere, there was something there. And that something was beneficial to my health. I warmed up to kale by incorporating it into my go-to vegetable stir-fry and scrambled eggs. As my love for kale grew, I began experimenting with it in ways that compliment it, as opposed to simply hiding it. While I continue to hide kale in my smoothies, soups, and salsas, I also enjoy it in the frontlines of a recipe. Im 200 percent serious when I say I make all of my salads with kale, as it has become my preference over all forms of greenery.

Move over, iceberg lettuce, let kale reign! Amidst the growing whole food trend, kale has exploded in popularity. But beyond merely being trendy, the leafy green is valuable both from culinary and health standpoints. Those who love kale understand it can be prepared in an appetizing way and rejoice in its health benefits. Those who hate it arent wild about its flavor and texture, and would prefer to take a swift kick to the gut than see another kale salad recipe. Just like all things in life, kale should be approached with an open mind and fresh perspective. We can acknowledge that unlike cheese, kale needs a little attention before it becomes delicious.

We can moderate our intake of kale so that we dont go into hyper-kale-trend burnout. And just because kale is swell doesnt mean we need to make cocktails or brownies out of it. We can take kale for what it isa tough, fibrous vegetable that is virtually unchewable in its raw formand turn it into something tasty and nutritious. In developing the recipes in this book, I have taken a realistic approach to kale. I wasnt always a kale lover. I dont eat kale every day, and I understand that it has a specific place in cooking.

For me, that place is not cake. Nor is it cookies. Nor will you catch me sipping a kale-infused vodka tonic. There are boundaries. In this book, you will find healthful recipes that are practical, affordable, approachable to make any night of the week, and absolutely delicious. For the seasoned kale lover, the kale newby, or even the kale-averse, this book contains recipes that anyone can prepare easily and enjoy bountifully.

Why do I love kale enough to write an entire cookbook on it? The answer is twofold. I enjoy creating dishes that expand culinary pallets, and it is the least expensive health insurance policy I know of. Tis true: when prepared well, kale is absolutely fabulous both in flavor and texture, and it is one of the most nutritious foods you can put in your body. Before jettisoning you into the wonderful world of kale recipes, I have provided information about the health benefits of kale, methods of preparing it, gardening tips, cautionary notes, and other tidbits of information. Stay. Enjoy.

Eat well, eat often! Why Kale is Queen: Kale is one of the most nutrient-dense superfoods in the world. By definition, superfoods contain a high concentration of vitamins, minerals, and antioxidants, are low in calories, boost immunity, and are disease-fighting. Kale is a part of the cruciferous vegetable family (Brassicaceae), which also includes cauliflower, bok choy, cabbage, broccoli, and Brussels sprouts. Kale sports high concentrations of Vitamins K, A, and C, beta-carotene, and phytonutrients. Just one cup of chopped kale earns you 684% of your daily value of Vitamin K, 206% of Vitamin A, and 134% of Vitamin C. These three measurements, on top of kales reputation for fighting cancer, are what compose the leafy greens wow-factor.

Lets look at these nutrients closer to really show her royalty. All of that Vitamin K helps your blood clot normally, strengthens your bones, and prevents bone loss as you age. Additionally, it helps cleanse the liver and protects against prostate and liver cancers. Part of the reason kale has become more popular than collard greens or spinach is because it contains more Vitamin K than other leafy greens. Does this mean one should replace other leafy greens with kale? Absolutely not. Regardless of kales incredible health benefits, maintaining variety in your diet is very important.

Vitamins A and C and phytonutrients are antioxidants, which help prevent oxidation and damage to your cells. Because cancer has been linked to excessive amounts of oxidation, antioxidants may help reduce the risk of cancer, as well as fight it. Numerous studies have shown there is a connection between diets high in antioxidants and low onset of cancer and disease. The nutrient qualities in kale may lower the risk of ovary, breast, colon, prostate, and bladder cancers. Antioxidants also help keep your blood healthy and prevent inflammation throughout your cells and body.Exposure to pollution and chemicals, as well as other unnatural substances we consume and ingest, make antioxidants and detoxifying vital for staying healthy. Kale is full of phytonutrients, including forty-five different types of flavonoids, beta-carotene (and other carotenoids), glucosinolates, sulfurophane, and kaempferol.

In general, phytonutrients help support your immune system and prevent disease. More specifically, beta-carotene and flavonoids are known for their antioxidant qualities, and glucosinolates have been pegged as a cancer-fighter. Sulfurophane is an excellent detoxer, and kaempferol activates specific genes that promote longevity. Essentially, these phytonutrients keep you at a safe distance from the doctors office. Kale also contains manganese, copper, calcium, potassium, and iron. These minerals are also antioxidants.

They help maintain a balanced blood sugar level, strengthen your bones and connective tissue, lower cholesterol, and help your body break down fatty acids. All things considered, I view kale as an incredibly affordable preventative medicine technique. It may lower the risk of heart disease and many types of cancers. Kale helps prevent obesity, regulates bowel movements, and boosts the immune system. All of its vitamins and nutrient qualities support your brain and serve as proof that you are what you eat! Ultimately, this simple leafy green is one of the means to a long, healthy life.