I love Kale, but I must admit raw Kale doesn’t love me! I used to make a fresh Kale salad with raisins, garlic, onions, lemon, olive oil and walnuts that was to die for, but it would tear my stomach up. I mean, you didn’t want to be downwind of me for about a day after that salad. I’m surprised I’m still married after eating that salad so much!
I realized about 3 years ago that most fiber in Kale is insoluble fiber. Insoluble fiber is found in whole grains, nuts, and seeds. You see, too much Kale can be really hard on your gut. The sugar in Kale is called raffinose and it’s very difficult for us to break down since we lack the enzymes to digest this sugar in our stomach or small intestine. I’m not going to bore you anymore with the details of digestion or the lack thereof when it comes to Kale; however, I will let you know cooking it for just a short time will help your body be able to digest it without the discomfort because it softens the fiber.
If you are a faithful reader you know I like to keep things short and simple and give you a few nuggets of information to chew on with your new recipes. I know if you are like me time is short and of the essence. So I wanted to share one of my favorite cooked Kale recipes. This baby is full of healthy nutrients and is even VEGAN!
Curry Kale, Black Eyed Pea Stew
2 tablespoons olive oil
1 medium onion
3 garlic cloves minced
10 cups of Veggie Stock (Chicken)
1-3 bunches of Kale (1 bag)
2 cans of black-eyed peas
1 bag of shredded carrots (3 peeled)
2 handfuls of dried parsley
1 tablespoon of oregano
2 teaspoons of pepper
1 tablespoon of curry powder
1.5 teaspoons of Herbamera or to taste
In a large pot or dutch oven, heat olive oil over medium heat; and add onions and garlic. Cook until the onions are clear for about 3-5 minutes. Then add carrots and black-eyed peas with all the spices. Add veggie stock and kale. Bring all to a boil over medium-high heat. Once at a boil please turn down to medium-low and simmer for 25 minutes.