From Dave Smith

Seeds of Change
Phytonutrients are health promoting plant compounds found in vegetables such as broccoli, spinach, and most of all, kale. The latest research shows that, of all the vegetables, kale, a descendent of wild cabbage, has the highest concentrations of phytonutrients, especially the carotenoid phytonutrients, lutein and zeaxanthin. At the University of New Hampshire (UNH), two professors from two different disciplines are working together to find out what these nutrients mean to our fight against macular degeneration and cataracts. Kale also contains other phytonutrients like sulfur-containing compounds called glucosinolates. These glucosinolates have been found to raise levels of certain cancer-fighting enzymes in our bodies…

When choosing the most nutritious varieties of kale, pick the deepest colors, as these will most often have higher contents of vitamins and carotenoids. Dinosaur Kale is a good example of a very dark-green kale. Pick fresh leaves from your garden and eat them within a few days, because the longer kale is kept the more the flavor declines. Keep the leaves in cool water or in the refrigerator, as kale kept in warm temperatures for too long will wilt and lose its flavor and the nutrients will begin to deteriorate.

Cancer Fighting Foods
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Sautéed Organic Kale with Balsamic Vinaigrette Recipe
Many Hands Organic Farm (CSA)

1 bunch of fresh organic kale (or other dark leafy greens)
2 cloves garlic, minced
1-2 tbs. olive oil
2 tbs. balsamic vinegar (or lemon juice)
1 tbs. soy sauce

Cut stems from kale and wash thoroughly. Chop into bite-size pieces.

In large skillet or wok heat small amount of olive oil and cook garlic until tender.

Add chopped kale and cook until bright green.

Remove from heat and sprinkle with balsamic vinegar and soy sauce.

Serve immediately.
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Sautéed Organic Kale with Garlic
Greg Atkinson

Softened in olive oil, this green Mediterranean vegetable is a favorite at my house. Sliced thinly, the stems will cook as quickly as the leaves.

1 bunch organic curly green kale
2 tablespoons olive oil
4 cloves garlic, sliced
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Rinse the kale and shake off the excess water. Stack the leaves with all the stems pointed in the same direction, and roll them lengthwise into a tight bundle. With a sharp knife, trim the stems and cut the bundle crosswise into 1/4-inch ribbons. Greens may be cut in advance and refrigerated until just before serving time.

When you are almost ready to serve the greens, put the olive oil in a large saucepan over high heat. Add the garlic, salt, and pepper and then the greens. cook for 1 or 2 minutes, moving the greens quickly around the pan with tongs until they are wilted. Remove from heat and serve at once.

Serves 2 to 3
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Farmer Stu’s Organic Kale Salad
Jesse Cool

Organic farmer Stuart Dickson is a fantastic cook, and he takes great pride in his use of greens. He especially loves kale, and sometimes instead of kale, he uses baby escarole leaves, which are equally deliciou with this hot dressing.

1 large bunch organic kale, thinly sliced
1/4 cup extra virgin olive oil
1 small red onion, thinly sliced
2 garlic cloves, minced
3 tablespoons balsamic vinegar
1 hot chile pepper (such as jalapeño, serrano, or habenaro), seeded and minced
Salt
Freshly ground black pepper

Place the kale in a large serving bowl; set aside at room temperature.

Heat the oil in a small saucepan over medium-low heat. Add the onion and garlic and cook for 6 minutes, or until very soft. Add the vinegar and chile pepper. Cook for 1 minute. Pour the mixture over the kale and toss well. Season with salt and black pepper to taste. Serve immediately.

Makes 4 servings
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Potato-Kale Soup (Culinate)

Caldo Verde - Portuguese Green Soup (Calendula & Concrete)
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Dave Smith is author of To Be of Use: The Seven Seeds of Meaningful Work and lives in Mendocino Country, Northern California.
Image Credits: Seeds of Change, Calendula & Concrete
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