101 Wednesdays: Kale Two Ways

There is a lot that I can say about kale - the bottom line is, you should eat it as often as possible. It is a super-duper food that is extremely nutrient dense. Just google "kale" and you'll find a ton of reasons why it's so good for you. If you never tried kale, your not alone and you shouldn't be scared! Kale is just another dark leafy green like spinach, collard greens, and romaine lettuce. It can be eaten raw, sautéed, steamed, stewed, cooked in a soup, blended into smoothies, baked into chips, dehydrated and probably a million other ways. Anyway you choose to eat it, it's good for you!

Kale has a slightly bitter and earthy taste with a thick leafy texture. There are two different types of kale that I typically use. I have seen wider variates such as baby kale sold in pre-packs (which I'm dying to try), but Lacinato and Curly Kale are the two I most often use. Lacinato kale has a much smoother leaf with an almost velvety texture. It's a little harder to find in grocery stores and farms and is also known as "dinosaur kale". It's a little sweeter compared to the curly kale. Curly kale is the most conventional version of kale that you will find in almost any produce department. It has a more wild and ruff leaf texture with a slightly bitter bite.

I personally like to prepare my kale in super thin ribbons, also known as chiffonade. In this video, I show you how to chiffonade your kale and how to enjoy your kale two ways - raw in a salad and lightly sauteed over the stove. The thinner you make your kale ribbons, the easier it may be for you to eat if you're just trying it out for the first time. After a while, you'll get adjusted to the delicious flavor of kale and wont mind how big your pieces are =)

Raw Lacinato Kale Salad
by Sarah Farsh April 4, 2012
  • 2 bunches lacinato or dinosaur kale, chiffonade
  • 1 bell pepper, sliced thin
  • 1 avocado, peeled and pitted
  • 2 lemons, juiced
  • 1 tbsp tahini
  • 1/2 tsp chili flakes (keep out if your a baby)
In a small bowl, mix together avocado, lemon juice, tahini and chili flakes. In a large bowl, mix kale ribbons and bell peppers together. Add avocado mixture into kale bowl and massage the dressing into the kale leaves. Working the dressing into the leaves with your fingers is a very important step. This helps soften the leaves to give it a smoother consistency.

Kale with Lemon and Garlic
by Sarah Farsh April 4, 2012
  • 1 bunch curly kale, chiffonade
  • 1 lemon, juiced
  • 5 cloves garlic, minced
  • 1/2 tsp chili flakes (leave out if your a baby)
  • 4 tbsp vegetable stock
In a large skillet, heat up garlic with vegetable stock on low heat - being careful not to burn. Add kale and chili flakes, raise heat to high and saute for 5-7 min. until kale wilts down. Pour lemon juice on top and stir well.


  1. 1. love the background music!
    2. Do you make your own vegetable stock - I've been trying to with celery, spinach, parsley and mint. Oh and some turmeric, so far its been working well.
    3. I didn't even think you could combine avocado with Kale - that is awesome - and i'm definitely trying it. Also - where do you get your tahini.

    Cute bloopers at the end sarah! :)

    1. The music if from my uncle, DJ Payam =)

      It's funny you bring up the vegetable stock, because after I watched this video myself, I was really upset to see myself throw out all those good tips of the kale bunches... I have not made my own veggie stock yet but I plan to after this! My only concern with using all the kale ends for veggie stock would be that it may come out a little too bitter. You would have to add a good amount of carrot and possibly potato to balance out the bitterness. I promise to work on it and come up with a veggie stock 101 video sometime in the future once I get it down pat =)

      The avocado mash goes fantastic with the kale, I hope you like it! I get my tahini from Whole Foods Market in the peanut butter section. If you get it anywhere else, please make sure to read the ingredients on the back, it should only say "sesame seeds.". You can also get tahini at the bazaars on market street in Paterson (which is where I get my pressed date paste too).


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