Go Irish with Kale for St. Patrick's Day

Hail, kale! Kale is one of the ingredients used in the Irish mashed potatoes dish. The San Juan Capistrano Downtown Farmers’ Market can supply that special ingredient to get the recipe started. Use potatoes, a decent amount of butter and cream and colcannon—kale and all—could become a favorite comfort food any time of year—even on a warm St. Patrick’s Day. Just as simple, but not as Irish, try kale chips for a snack.

Kale is an international star from Portugal that's also grown in other parts of the world, such as Africa, the Netherlands and Brazil. In Japan, kale juice (aojiru) is a health drink. Related to the cabbage, kale is considered to have antioxidant properties, according to the Produce for Better Health Foundation. Nutrition values for one-half cup is 20 calories, 0 fat, 4 grams  carbohydrates, 1 gram fiber. The same half cup contains 80 percent of the daily requirements of vitamin A and 45 percent of vitamin C.

For selecting kale, Fruits & Veggies More Matters recommends dark-colored bunches with small to medium leaves. Avoid brown or yellow leaves. It can be stored in a plastic bag in the coldest part of the refrigerator for three to five days.

Kale chip recipe is another use for the vegetable.  Kale chips can replace potato chips for a healthier alternative to snacks.

Ingredients

6 large potatoes

6 scallions or chives

1 cup boiled green kale

½ cup cream (or milk)

4 tbs butter

4 tbs parsley

Salt and pepper to taste (or other seasonings, if preferred, such as nutmeg)

Directions

Boil potatoes and mash them finely. Chop scallions; add to cream (or milk) with salt and pepper. Bring milk mixture to a boil. Chop the kale finely and toss in half of the butter. Fold mashed spuds, boiling milk and kale together. Beat until fluffy. Serve hot, and top with chopped parsley and the remainder of the butter. Serves up to 8.

Ingredients

1 large bunch of kale

2 tbs olive oil (or an oil spray bottle with olive oil or canola oil)

Kosher salt and pepper (or other favorite seasonings)

Directions

Preheat oven to 400 degrees. Lightly coat two baking sheets with oil spray. Do not use aluminum foil on baking sheets. Rinse kale and dry thoroughly. 

Cut off ends of kale and chop into bit-size pieces (about 2 inches). Spread kale pieces evenly over the two baking sheets in one even layer. Mist (liberally) with oil spray and lightly salt. If you don’t have a spray oil bottle, toss the kale pieces with the 2 tbs of oil. Bake 10 minutes or until kale is crispy to touch and edges are beginning to turn brown. Be careful not to burn. Enjoy as you would potato chips or popcorn.