Kale is one of those old fashioned vegies related to cabbages that just keeps giving, month after month. It also gives us so much in the healthy food category, providing some protection from bowel disease and a liberal dose of chlorophyll for body cleansing and Vitamin A asd calcium for bone health and Vit C. While kale has almost no fat, it’s also low in sodium and provides fibre.Those on anticoagulants will know that they need to be careful taking large portions of kale as it helps keep your blood thinner rather than stickier.
The 3 types of kale in the picture are the thin leaved Cavolo nero or Tuscan Kale , Red Bor with green leaves and purple stems and Red kale with bright purple leaves. They are all equally nice to eat. Slice them finely and massage with a little olive oil iof you want to eat them raw in salads.
Use the young fresh leaves in all sorts of dishes. This will be our dinner tomorrow night… Kale frittata. And, I’m pleased to say that at the Ekka, Dominique Rizzo cooked a delicious kale frittata based on this recipe and the kale from our garden. It just had Ashed Goasts cheese slices instead of the cheddar.
Frittata with Kale
You’ll need a deep frypan with a lid for this frittata
1 diced onion
1 tablespoon olive oil
1 finely sliced leek
6-8 kale leaves finely sliced
1/4 cup herbs of your choice. We use oregano, thyme and cress in winter
1/4 cup milk
1 cup grated cheese
Making it up is simple and can be done in just minutes.
Crack the eggs into a medium sized bowl and whisk a little til combined. Add the milk,cheese and herbs. Set aside a minute or two.
Toss the oil, leek and onion into a frying pan. Stir fry until the onion is transparent. Add the kale and cook a further frew minutes until the kale begins to wilt.
Pour over the egg mixture and stir a little to combine. Now put the lid on your frypan and cook over gentle heat 3-5 minutes. The frittata should not burn on the bottom, but rise and become fluffy and firm in the centre.
Once firm in the middle, that’s the clue to remove the lid and put it under a hot grill to finish browning the top of the frittata for a minute or two.
When golden, take from the grill, cut into wedges and serve immediately.