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Featuring Kooky Kale, the November Pick of the Month

Kale Dip

Packed with vitamins, calcium, potassium and many other nutrients, kale is definitely a superfood. It’s also a multi-use vegetable: It can be added to everything from pasta and soups to smoothies.

Pick up some kale today from your local grocery store or farm stand.

Prep Time: 10 minutes.

Cook Time: 5 minutes.

Servings: 12.

Ingredients

  • 1 1⁄2 teaspoons oil.
  • 1 clove garlic, minced, or 1/4 teaspoon garlic powder.
  • 3 cups kale, thinly sliced.
  • 1⁄8 teaspoon salt.
  • 1 cup low-fat cottage cheese.
  • 1⁄2 teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper.
  • 1 tablespoon lemon juice.

Directions

  1. Heat oil in a pan over medium heat. Add garlic, kale and salt. Cook uncovered, stirring occasionally until tender, about 3 minutes. Let cool.
  2.  Transfer kale to a blender. Add cottage cheese and puree until smooth.
  3.  Season with red pepper flakes and lemon juice.
  4.  Chill before serving.
  5.  Serve with vegetables.

What’s so Great About Kale?

  • It’s a good source of minerals like calcium and potassium.
  • One cup has more than 100% of the daily value of vitamins A, C and K.
  • Grows in several colors: green, blue-green, white or purple.
  • Smooth leaves and baby kale have a milder taste; curly leaves have a stronger flavor.

Right Out of the Garden

  • Sauté, stir-fry or steam as a side dish.
  • Substitute for spinach or collard greens in recipes.
  • Chop and add to soups or salads. Add to pasta in the last five minutes of cooking.

Selection & Preparation

Selection: Choose dark-colored leaves; avoid brown or yellow leaves. Frozen kale is a good option as well.
Storage: Freeze, or store in a plastic bag in the coldest part of your refrigerator for three to five days.
Preparation: Remove the inner core of the leaf, which can be tough. Wash thoroughly.
Cooking: Choose any cooking method you’d like: sauté, steam or stir-fry.

  • Serving Size: 2 tablespoons.
  • Amount Per Serving
    • Calories: 30.
    • Total Fat: 1 g.
    • Saturated Fat: 0 g.
    • Trans Fat: 0 g.
    • Cholesterol: 0 mg.
    • Sodium: 105 mg.
    • Total Carbohydrates: 2 g.
    • Dietary Fiber: 0 g.
    • Total Sugars: 1 g.
    • Protein: 3 g.

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