Mojo Veggie: Kale!

mojo veggie; bouquet of vegetables

Good, you’re here. Please say hello to our current featured veggie: kale. Don't like it—or perhaps merely assume that you won't? Just forget all that and give kale a shot, because this veggie may surprise you.

An ideal winter crop, kale varies in height from 12 inches to 3 feet, depending upon the type. In fact, "Walking Stick Cabbage," a novelty variety, sometimes reaches 7 feet. You can dry the stalk and use it as a cane! I mean, who knew?

Whatever its height, though, kale is packed with nutritional goodies, surpassing all but the sweet potato for Vitamin A and beating most veggies for protein. Only potatoes and broccoli (of the better-known vegetables) score higher. Plus, kale has no sugar—none, which makes it a great foil for beets, say, if you’re diabetic.

It’s also a fine source of calcium and iron. And let’s not overlook its vitamin C content, which at 80 mg. per cup (chopped) is impressive, nor its vitamin k and folate. This veggie, folks, is a nutritional treasure. And, as you might guess from its appearance, kale is a great source of fiber. It even contains lutein and zeaxanthin, antioxidants that protect the eyes.

kale - vegetarian diet

Yet kale doesn’t appeal to everybody. For one thing, it looks like it would be tough to eat—although nothing could be further from the truth. Just a little processing can turn that bristly looking stuff into food for the gods.

Don’t believe me? Then check out these recipes… Or try Jo Stepaniak’s “green martian sauce” over a baked potato: awesome! Easy, too. You can find it in her Vegan Vittles cookbook—see link at the foot of this page. In the meantime here's a quick-and-dirty version:

  • Cut a bunch or so of kale into pieces. Toss those into 2 cups of lightly salted boiling water, along with a teaspoon or so of chopped garlic (or a little garlic powder).
  • Lower heat to a high simmer, cooking the kale until it's tender.
  • Ladle the kale into a processor and pulse with some of the cooking liquid (but not enough to make the sauce soupy).
  • Add a handful of pecans or cashews and blend until smooth.
  • Warm slowly before serving.

So good, and so simple as well. Incidently, Jo Stepaniak has other great recipes, which even hard-core carnivores might like. Meanwhile, here’s to you and your quest for another great veggie. Given a sporting chance, kale can be a great ally and fellow traveler; maybe give it a shot one of these days?

Vegan Vittles: Down-Home Cooking for Everyone


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Please understand that the material at this site is NOT medical advice, as I am neither doctor nor nutritionist. What I am is merely someone who's lived successfully on a vegetarian diet for many decades...and I transitioned from omnivore to vegetarian gradually. Do check with your doctor, though, if you're considering big changes to your own diet. Also, be sure to find a dependable source of Vitamin B12.