What’s in season: September
Photo: Jeff Padrick
How to choose: This dark green-blue, frilly leafed vegetable is sold bouquet-style. Purchase relatively thin stalks, with no yellowing. Refrigerate up to two days.
Preparation tips: Kale’s rich, earthy taste pops with snappy seasonings. Most cooks remove the thick stems (use a knife or simply tear off leaves). Use as you would spinach, adding a little cooking time to compensate for kale’s sturdier texture. For a hearty entrée, sauté sliced kale with olive oil and minced garlic and onions until tender, then toss with cooked brown rice or white beans and splash with lemon juice.
Health benefits: Like its cruciferous cousins, kale provides significant fiber, vitamins A and C, calcium, and iron.
Grilled Salmon with Kale-Arame Sauté
Marinade 1 tablespoon olive oil
1 tablespoon lemon juice
1 tablespoon pure maple syrup
2 tablespoons pineapple juice
2 tablespoons tamari
1 tablespoon minced fresh ginger
2-3 tablespoons chopped fresh cilantro
1/2 teaspoon lemon pepper
1 pound salmon filet
1/2 cup arame
1 bunch kale (about 3/4 pound), stems removed
2-3 tablespoons olive oil
2 tablespoons toasted sesame seeds
1. Whisk together all marinade ingredients in a glass pie dish or large zip-top bag. Add salmon to marinade, skin side down, and refrigerate for at least 30 minutes.
2. Meanwhile, soak arame in pure water for at least 20 minutes. Drain. Roughly chop kale.
3. Heat grill or preheat oven to 350°. Remove salmon from marinade and grill or bake 15-20 minutes, until salmon is barely cooked through and flakes apart with a fork.
4. While salmon is cooking, heat 2-3 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add chopped kale and drained arame; stir-fry about 5 minutes. Remove from heat and toss with sesame seeds. Top with cooked salmon.
Nutrition Facts Per Serving:
Calories: 394 calories
% fat calories: 56
Saturated Fat: 5g
This recipe is provided by James Rouse, ND, the creator of Optimum Wellness and The Fit Kitchen, seen weekly on NBC’s KUSA television news.