It’s Time to Bond with Kaleistock/VezzaniPhotography
It has more vitamin C than an orange and more than 600 percent of your vitamin K need per serving. One tiny cup has almost three times as much calcium as a school lunch milk carton. No wonder some nutrition experts consider kale a goddess—especially psychiatrist/farmer Drew Ramsey, MD and chef/recipe developer Jennifer Iserloh, authors of the new cookbook Fifty Shades of Kale, who proclaim kale as attractive as she is nutritious. After all, “nothing is sexier than a sharp, happy mind atop a lean, healthy body,” they write. “Few foods are able to deliver this promise like kale.”
The vegetable, they continue, “possesses a veritable medicine chest of healthy molecules known as phytonutrients.” Kale’s sulforaphane may protect against diseases like diabetes and cancer. Her flavonoids may boost your heart and immune system.
Think kale is just for salads or a simple side dish with dinner? Not so. Ramsey and Iserloh have found unbelievably tasty, fun ways to cook with kale—from Blood Marys to chocolate chip cookies to risotto. Here are a few of their kale recipes we can’t wait to try.
Sweet Stuff: Chocolate Kale Fudge Popcourtesy of Fifty Shades of Kale
Meet your new go-to dessert: these indulgent treats have a guilt-free dose of fiber, which can quell cravings, improve immunity, and even boost libido (leave it to the authors of Fifty Shades to make that connection). Serves 8
• 1 cup granulated sugar
• 1 cup unsweetened cocoa powder
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 1/8 teaspoon ground coriander
• 2 cups warm water
• 1 cup torn kale leaves
1. In a large saucepan, combine all ingredients except kale and add the warm water. Bring to a boil, then reduce the heat and simmer for 2 to 3 minutes stirring occasionally until the mixture is smooth and thick.
2. Remove from the heat and cool to room temperature. Place kale in a food processor and pulse until finely chopped.
3. Stir the kale into the chocolate mixture and divide it among 8 ice pop molds and insert ice pop sticks.
4. Freeze for at least 4 hours before serving. The pops will keep for up to 3 weeks in an airtight container in the freezer.
Nutrition information per serving (1 pop): 127 calories, 2 g protein, 32 g carbohydrates, 1 g fat (1 g saturated), 0 mg cholesterol, 4 g fiber, 8 mg sodium
Smarter Spread: Kale-onaisecourtesy of Fifty Shades of Kale
Dress up any dip, sandwich, or dressing with this tasty, healthy mayo. Ramsey and Iserloh insist you’ll soon be swapping out butter for this delicious spread on your morning toast—and more. Makes 3 cups
• 2 cups packed chopped kale
• 1/2 teaspoon sea salt
• 2 garlic cloves, chopped
• 1 cup mayonnaise (organic if possible)
• Zest and juice of 1 lemon
1. In a food processor, combine the kale leaves, salt and garlic. Process until finely chopped.
2. Add in the mayonnaise and lemon zest, lemon juice and process until smooth.
Nutrition information per serving (2 tablespoons): 60 calories, 0 g protein, 0 g carbohydrates, 7 g fat (1 g saturated), 3 mg cholesterol, 0 g fiber, 93 mg sodium