I favor lacinato kale—also known as Italian kale, Tuscan kale, Dinosaur kale and black kale—the refined cousin of the coarser, more fibrous curly kale. Lacinato kale is a toothsome complement to pasture-raised meats and game, like beef, lamb, venison and duck.

Kale, like other cruciferous vegetables, is a source of goitrogens, compounds that can inhibit normal function of the thyroid gland. How? Goitrogens interfere with the thyroid’s ability to absorb iodine in the thyroid gland; this affects the thyroid’s ability to produce adequate thyroid hormones. As a result, goitrogens can be problematic for those of us, myself included, who have thyroid problems, like Hashimoto’s, hypothyroidism.

The good news?  Cooking, especially longer, slower cooking methods, like braising (versus a quick saute) can dramatically reduce goitrogens in cruciferous vegetables, like kale.

In this vegetable braise, I use minced onion, garlic and carrot as my base. These vegetables add a natural and appealing sweetness that softens the strong mineral flavor of kale.

For this particular meal, braised Lacinato kale paired deliciously with pasture-raised Ginger Flank Steak. Enjoy!
 

Braised Lacinato Kale with Onion and Carrot

Serves 2

 
2 large bunches of organic Lacinato kale, leaves stripped from the stem, well washed
and spun dry
2 medium onions (by hand or in the food processor)
4 cloves of garlic, minced
2 large organic carrots, trim and discard ends, peel, rinse well, and mince
1 cup homemade chicken stock, bone broth (or low/no sodium chicken broth)
OR filtered water
1 tablespoons organic coconut oil
1/2 to 1 teaspoon Celtic sea salt, or to taste

To chiffonade the kale:

Stack 5 to 8 kale leaves on top of each other and roll the stacked leaves tightly (lengthwise) into a cigar shape. With a sharp knife, thinly slice across the “cigar” of rolled leaves; repeat until the length of the cigar has been sliced. Continue stacking, rolling and slicing until all the kale leaves have been used. When done, fluff up the ribbons of kale with your fingertips. Set aside.

Finely mince carrots by hand. Alternatively, I use a large food processor, placing roughly chopped carrots into bowl and pulsing until finely minced. Remove from food processor and set aside.

To braise the kale:

Melt the coconut oil in a heavy-bottomed pot—like a stainless steel Dutch oven or cast iron-enameled Dutch oven—over medium high heat. When the coconut oil is hot, but not smoking, add the onions. Saute over medium heat, adjusting heat as necessary, about 4-8 minutes or until golden brown. Add the minced garlic, stirring about 30 minutes.

Add minced carrot, cooking about 1 minute. Add the kale chiffonade, coating the leaves with fat, and stirring until wilted, about 3 minutes. Add chicken stock or chicken bone broth or filtered water. Let mixture come to a boil.

Reduce heat to low, stir well, then cover. Let cook for about 10-15 minutes, or until the kale is tender.  Stir in the Celtic sea salt.

Serve warm.

A common symptom of mineral deficiency is low energy, fatigue and a general loss of vitality. Other symptoms can include high blood pressure, heart palpitations, leg cramping and yeast or fungal infections. Minerals are also key to supporting the detoxification process!

So…when you hit the wall mid-afternoon, step away from the brownie, cookie or umpteenth cup of coffee! Instead, try this delicious mineral-rich “marathon” kale-banana smoothie for a real energy boost that takes you across the finish line.

In addition to vitamins A, K, C and folate, kale contains a diversity of macrominerals (minerals that you need to consume in greater amounts) and trace minerals (minerals of which you need a small amount; hence, “trace” minerals), including calcium, potassium, magnesium, and manganese, copper and iron. By consuming kale, you are also ingesting sulfur compounds that help your body detoxify.

Bananas have long been touted for their potassium content; they are also a good source of trace minerals, such as manganese and copper. Spinach, of course, is famously known for containing iron. In addition to being a rich source of antioxidants, parlsey contains both macro minerals (potassium, calcium, magnesium) and trace minerals (iron, copper, zinc).

Raw caco is considered a “superfood”, loaded with antioxidants and minerals, especially magnesium, which is important for energy production and enhancing mood.

Though they look similar, raw cacao powder is not the same as cocoa powder. Raw cacao powder is the end result when raw cacao beans are cold-pressed, which removes the fat content while preserving its enzymes. Raw cacao is minimally processed. 

On the other hand, cocoa powder is a more processed food: it has been roasted at high temperatures, lowering its overall nutritional value. If you do buy cocoa, check the label to make sure it contains a single ingredient: 100% organic cocoa powder. Avoid cocoa powder “mixes” which can contain added sugars, dairy, artificial sweeteners and emulsifiers.

Marathon Kale-Banana Smoothie
Serves 1

1-1/2 cups unsweetened organic coconut milk OR hemp milk OR filtered water
1 ripe organic banana
4 organic Lacinato kale leaves, discard the stalks
1/4 cup organic baby spinach
Handful of parsley
2 tablespoons organic raw cacao powder
Dash of ground cinnamon
Optional: 1 teaspoon raw honey

Place all ingredients in a Nutribullet or high-powered blender and blend until smooth and creamy.

I favor lacinato kale—also known as Italian kale, Tuscan kale, Dinosaur kale and black kale—the refined cousin of the coarser, more fibrous curly kale. Lacinato kale is a lovely, earthy foil for the likes of bacon, pork, lamb and duck—also savory when generously drizzled with a good olive oil.

In autumn and winter, I like to braise this mineral-rich leafy green in my enameled cast iron Dutch oven. Braising is a gentle cooking method that calls for a small amount of liquid (I use bone broth; you can also use water), low heat and a covered pot. I normally do a vegetable braise, using garlic and onion as my base. But, after a food sensitivity test last fall revealed that I was sensitive to 100 different foods, including (sadly!) onion, I now substitute a mirepoix of minced carrots and celery for onion in all my meat and vegetable braises.  Feel free to use 1 medium onion, finely minced, instead of the carrot-celery mirepoix.

Laminate kale is a delicious complement to kabocha squash fries and seared magret de carnard (duck breast).
 

Braised Lacinato Kale Chiffonade

2 large bunches of lacinato kale, leaves stripped from the stem, well washed
and spun dry
4 cloves of garlic, thinly sliced
4 organic carrots, trim and discard ends, peel, and rinse well
4 celery stalks, trim and discard ends, remove tough strings with a peeler, and rinse well
1/2 cup (more if needed) of grass-fed beef, pork or chicken bone broth; stock; or filtered water
2 tablespoons coconut oil
Celtic sea salt to taste

To chiffonade the kale: Stack 5 to 8 kale leaves on top of each other and roll the stacked leaves tightly (lengthwise) into a cigar shape. With a sharp knife, thinly slice across the “cigar” of rolled leaves; repeat until the length of the cigar has been sliced. Continue stacking, rolling and slicing until all the kale leaves have been used. When done, fluff up the ribbons of kale with your fingertips. Set aside.

Cut carrots and celery into fine dice. Or, faster yet, cut carrots and celery into chunks and place in food processor. Pulse until finely minced. Remove from food processor and set aside.

To braise the kale:  Melt the coconut oil in a heavy-bottomed pot—like a stainless steel or cast iron-enameled Dutch oven—over medium high heat. When the fat is hot, but not smoking, add the garlic. Stir about 30 seconds. Add the minced carrot and celery, cooking until wilted about 1 minute. Add the kale chiffonade, coating the leaves with fat, and stirring until wilted, about 3 minutes. Add bone broth, stock, or filtered water. Let mixture come to a boil. Reduce heat to a simmer, cover, and let cook for about 15 minutes, or until the kale is tender.

Serve warm.