Braised Kale and Leeks -- 3 varieties of kale from our garden

Garden produce is setting on and I was especially interested in the new varieties of kale that Barry planted. In addition to the curly type, he also planted Russian Red and Dinosaur (also known as Lacinto) Kale.
Kale leaves are firm and although they can be eaten raw (chopped very, very thin), we prefer them cooked. Braising is ideal as it allows the leaves to cook slowly in a little liquid after being lightly sautéed in olive oil. I paired leeks with the kale and it was a delicious combo.

DINOSAUR KALE — The tall, narrow leaves of Dinosaur
Kale are dark blue-green in
color and have a firm texture. In comparison to Curly Kale, it has a slightly sweeter flavor, almost a nutty sweetness and is not as bitter.

RED RUSSIAN KALE has flat, fringed leaves that kind of resemble big oak leaves. The stems have a reddish-purple tinge and it is considered the sweetest of kales.



CURLY KALE is the type most often carried in the produce section of grocery stores.

The stems of ALL kale varieties are tough and fibrous and must be removed before eating. To remove—either tear or cut the greens away from the stem.

Braised Kale and Leeks 
Olive oil

Stemmed & chopped kale

Kale (I used a combination of all 3 varieties listed above) -- stems removed and coarsely chopped -- use as much or as little as desired
Leeks -- thoroughly washed and rinsed and then chopped -- for about 3 to 4 large handfuls of kale, I used 1 leek
Chicken broth
Dried red pepper flakes
Kosher salt and coarsely ground black pepper

1. Heat just a little olive oil in the bottom of a Dutch oven over medium heat.
2. Add the prepared and chopped kale and leeks and allow veggies to sauté. 
   
3. Add about a 1/2" to 1" of chicken broth, a sprinkling of red pepper flakes and a sprinkling of salt and pepper.
4. Place lid on Dutch oven and let the veggies simmer until tender (about 20 to 30 minutes). Add more broth if needed. Taste and adjust other seasonings as desired.

All kale varieties offer many HEALTH BENEFITS:
(Reference: http://www.onegreenplanet.org/vegan-food/popular-types-of-kale-and-their-health-benefits/)

• Kale is filled with powerful antioxidants such as carotenoids and flavonoids to help protect against various cancers.
• On its own, kale is a low calorie food that is high in fiber and has zero fat. One cup of kale leaves has only 36 calories, offers 5 grams of fiber, and 0 grams of fat. Because it’s a good source of fiber, kale is a great leafy vegetable for aiding in digestion and intestinal cleansing.
• Per calorie, kale offers more calcium than milk.
• High in iron that’s good for proper liver function and per calorie, kale has more iron than beef.
• Kale is high in vitamin A – good for vision and skin. Vitamin C – helpful for your immune system, metabolism, and for hydration. Vitamin K – for protection against various cancers.

Recipe without photos . . .

Braised Kale and Leeks 

Olive oil
Kale (I used a combination of all 3 varieties listed above) -- stems removed and coarsely chopped -- use as much or as little as desired
Leeks -- thoroughly washed and rinsed and then chopped -- for about 3 to 4 large handfuls of kale, I used 1 leek
Chicken broth
Dried red pepper flakes
Kosher salt and coarsely ground black pepper

1. Heat just a little olive oil in the bottom of a Dutch oven over medium heat.
2. Add the prepared and chopped kale and leeks and allow veggies to sauté. 
3. Add about a 1/2" to 1" of chicken broth, a sprinkling of red pepper flakes and a sprinkling of salt and pepper.
4. Place lid on Dutch oven and let the veggies simmer until tender (about 20 to 30 minutes). Add more broth if needed. Taste and adjust other seasonings as desired.