- 1 large bunch of organic Kale
- 1 clove of local garlic
- 1 tablespoon organic soy sauce
- 1 tablespoon vegetarian oyster sauce
- 2 tablespoons water
- 1 tablespoon olive oil
This week I’m thrilled to have the gorgeous Ann from Lady Rice join forces with me to talk about Kale and generously share her Asian style recipes.
Ann is an Organic Cook and at her blog, Lady Rice writes about organic produce, farmers markets and creates delicious Asian inspired dishes.
Gaining in popularity, Kale is being labelled “Queen of the Greens”, a super food, and a nutritional powerhouse. This member of the cabbage (brassica) family has deep green, ruffled leaves and a mild cabbage flavour.
Dark green vegetables are packed with nutritional benefits, but Kale in particular stands out from the rest with its impressive nutritional composition.
This super veggie contains one of the highest levels of antioxidants, carotenoids and calcium. It’s also said to have cholesterol-reducing abilities, and is packed with vitamins, minerals and iron.
(Pictured here is Black Kale, also known as Cavolo Nero, Dinosaur Kale, Dragon Tongue, Lacinato or Tuscan kale)
The guys from Superfoods made this fantastic video on Kale. They have an amazing YouTube Channel and this is one example of their videos:
“Kale is not a commonly used vegetable in Asian dishes but I have been experimenting with it. I have found it to be very versatile and a good substitute for Chinese broccoli.” says Ann from Lady Rice
Kale doesn’t need to be blanched - it is simply tossed in with the sauce, which reduces cooking time. Its texture is crisp like cabbage and its flavour is sweet and tastes like broccoli.
Quick cooking methods such as stir-frying are best to retain the nutritional properties of Kale. Or you could try adding chopped kale to give texture and a nutritional boost to soups, casseroles and salads.
Ann has managed to convert her parents who are traditional Vietnamese eaters to try kale and now they love it.
1. Fry the garlic in the oil and add the soy and oyster sauce as soon as you smell the garlic or see it turning golden – don’t let it burn.
2. Add the water and give it a good stir, mixing the sauces well.
3. Toss in the Kale and cook for 1 min or until soften but not too long or it can become dry and stringy.
Serve with rice or as an accompanying dish.
Check out the recipe for Ann’s Kale with Noodles & Prawns. Doesn’t it look delicious?
We have scoured the web for a collection of recipes to inspire you – we hope we have inspired you to give The Queen of Greens a try.
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