Superfood sneaky veg style

A member of the Vibes Cuisine team recently received the gift of what they were told was a loose leaf cabbage.

The plant flourished with minimal care and they propagated more by simply planting the leaves into the ground. Their initial problem was that this 'cabbage', which grew on tall stalks, had a very strong taste and for ages they grew the plant for its aesthetics, but never consumed it. Fortunately, they eventually discovered that the greens were a unique type of kale. Intact Jersey Kale, known to grow up to 18 feet tall. The stalks were dried and then used as walking sticks in the 1800s.

Today with the abundance available, home-grown kale has become one of the poster veggies as far as super foods are concerned. A quick Google search turns up the numerous benefits that include: low caloric count and high fibre content, with zero fat. Kale has more iron than beef, plus it is high in vitamins K, A, C, calcium, omega-3 fatty acids and a host of cancer-fighting antioxidants.

Once the Caribbean Culinary Network's founder, Executive Chef Anthony Mair, suggested blanching the kale to remove some of its bitterness; there were lots of ways to utilise this superfood that has also been called tree collards.

Sometimes when a food is very good for you it might be difficult to get your family to eat it and that's when you have to go into sneaky veg mode. It's easy to use kale in multiple ways that even fussy eaters don't realise how good it is for them.

There has been a kale-chip revolution in America where this healthy green is baked with your choice of seasonings, producing the perfect munch. That craving for the crunch of unhealthy potato chips is easily satiated by this snack. Try to eat just one!

We like to keep them simple, tossing in a little olive or coconut oil, plus lime juice with a light sprinkle of salt. Spread them single layer on a baking sheet and toast. Use the toaster oven or dehydrator if you have those appliances to be more energy efficient. Watch carefully, until you get an idea of when to take them out. We made them with baby kale, but you can tear big leaves into bite-size pieces as well. There are lots of ways you can flavour them, so be adventurous and indulge yourself in this healthy treat.

Veg manoeuvres

Dips have to be key sneaky veg manoeuvres. Everything goes nicely with cream cheese or plain yogurt. Sauté kale with garlic, and a spritz of lime and then blend it in a mini-chopper or food processor with cream cheese for a great spread or dip. Remember, no double-dipping!

The ultimate sneaky veg meal has to be soup. Kale is blanched and reserved, then added to sauté seasonings, potato, lime juice, and liquid. Blended, it is an intensely rich green drink that really makes you appreciate the nutrients you are consuming. Oh and it's delicious!

If you can't find or grow your own kale, our beloved callaloo works just as well in the dip and soup recipes. Remember that citrus with leafy greens helps your body to absorb more vitamin C.

Note: Cut out the tough stalk from the centre of the kale unless you are juicing or using baby kale.

Simple Kale Lime Chips

1 bunch kale, washed, cut into 1-inch pieces

2tbsp olive or coconut oil

2tbsp lime juice

¹/²tsp sea salt

Method

1. Preheat your oven to 350F.

2. Cut or tear kale into 1-inch pieces. Place kale in a medium-large bowl and toss with oil, lime juice (vinegar can substitute when limes are scarce), and salt.

3. Place kale on baking sheet lined with wax paper. Bake at 350F for 5-7 minutes until kale is crispy.

Vibes tip: Add pepper flakes for a heat kick.

Kale Potato Lime Soup

8 cups kale (blanched and cut into strips)

juice of one lime

3tbsp olive or coconut oil

2 garlic cloves, minced

1 medium onion, chopped

Scotch bonnet pepper to taste

4 medium potatoes, peeled, and cubed

1 quart vegetable stock, or water

1tsp each salt and black pepper

Method

1. Wash and chop kale in strips. Blanch and reserve.

2. Heat oil in large soup pot over medium heat, then add garlic, onion and Scotch bonnet and sauté.

3. Add stock, potatoes, salt and pepper and simmer until potatoes are soft.

4. Add chopped greens plus lime juice and simmer about 7 minutes to combine.

5. Check seasoning and adjust if necessary. Serve and enjoy.

Vibes tip: Soak bammy in coconut milk and toast; cut into croutons and add as garnish to soup.

Creamy Kale Dip

1tbsp extra-virgin olive oil

1 garlic clove, thinly sliced

3 cups thinly sliced kale leaves

salt

1 cup low-fat cream cheese or Greek yogurt

Pinch red-pepper flakes

1tbsp fresh lime juice

Method

1. Heat oil in a pan over medium heat. Add garlic and kale and season with salt.

2. Cook until tender, 3 to 4 minutes. Let cool.

3. Transfer to blender or processor. Add cream cheese (or yogurt) puree until smooth.

4. Season with pepper flakes and lime juice.

5. Serve with raw veggies or crackers.

Vibes Cuisine, which has partnered with The Gleaner's Food to present the best offering in popular food and lifestyle, airs on CVM-TV at 6:30 p.m. on Thursdays and at 8:35 a.m. on Wednesdays. Encore presentations air Sundays at 8 p.m. on Flow 100. Like our recipes? Then 'like' Vibes.