Growing at the Speed of Life - A Year in the Life of My First Kitchen Garden

STEAMED KALE

This is a simple way to experience the great
taste of kale. The chopped red bell pepper
added to the kale before steaming lends a fes­
tive touch for a holiday dinner or for any dull
winter day.
SERVES 4

1 pound kale, rinsed and heavy stems removed
2 cups chopped red bell pepper (optional)
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 tablespoon freshly squeezed lemon juice

Place the kale in a steamer and add the red
peppers. Sprinkle with the salt, black pepper,
and lemon juice, and steam over boiling water
for 4–6 minutes or until tender.

Per serving : 43 calories, 1 g fat, 0 g saturated fat, 8 g
carbohydrate, 2 g protein, 3 g dietary fi ber, 170 mg
sodium. Exchanges: 1 Vegetable

KALE AND APPLE SOUP

This is a super fruit-and-vegetable combination,
with a sweet, sour, and aromatic fi nish.
SERVES 4

2 cups low-sodium vegetable stock
(see page 288)

1 pound kale, carefully washed and stems

removed (yield 4 cups packed)

¼ teaspoon salt

½ teaspoon ground cumin

1 teaspoon packed dark brown sugar

1 small Granny Smith apple, cored and

chopped into ½-inch dice (yield 1 cup)

½ cup low-fat plain yogurt

Bring the stock to a boil in a large saucepan.

Add the kale, cover, turn down the heat, and

simmer 8 minutes or until it is tender to the

bite, with good color. In a food processor, whiz

the cooked kale with a little of the liquid until

smooth. Strain the processed kale and return

to the pan, stirring it into the remaining liquid.

Season with the salt, cumin, and brown

sugar. Stir in the apple and simmer another

8  minutes. Remove from the heat and stir in

the yogurt.

Per serving : 81 calories, 1 g fat, 0 g saturated fat, 16 g

carbohydrate, 4 g protein, 3 g dietary fi ber, 260 mg

sodium. Exchanges: 1 Carbohydrate

SOOKE SOUP

Here is an example of a soup that can provide

enough interest and sustenance to become,

with a side salad and great bread, an evening

meal.

SERVES 6

For the Yogurt Sauce

¼ cup yogurt cheese (see page 290)

1 tablespoon dealcoholized white wine

162 • GROWING AT THE SPEED OF LIFE