Wednesday, February 27, 2013

Kale and Tomato Frittata

Get to know...Kale:


Kale is one of those crops that you're likely to see very frequently if you join our CSA. It's well-adapted to the north, and actually gets sweeter and more flavorful after being exposed to a frost. For the farmer, Kale is a generous and forgiving plant that can withstand a late frost, and can be cut, again and again, throughout the growing season, so you only need to plant 1 planting!

Tender Kale greens can provide an intense addition to salads, especially with dry-roasted peanuts or red-pepper flakes, or an Asian-style dressing. You can bake or dehydrate kale into kale chips, which has a similar consistency to potato chips, but is a much healthier option. It can be added to soups, stir-frys, braised or add it to your juicer blend. I've always found it goes well with sausage and egg dishes. 


Kale is very high in:
-beta carotene
-Vitamin K
-Vitamin C
-Calcium

It is also contains sulforaphane, a chemical with potent anti-cancer properties. And like many other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. 

Kale is not for everyone. Some will love it, some will feed it to their dogs. Farmer Donnie is still struggling to integrate it into his diet, with some not-so-subtle pushes from Farmer Figgins. Here is our latest attempt for Kale. 


Kale and Tomato Frittata:


Makes 4 Servings

- 2 leaves of kale, stems cut out, torn into strips
- 1 tomato, diced
- 1/4 cup cheese (crumbled feta, grated parmasean,
mozzarella or goat cheese works well)
- 6 Eggs
- 1 tablespoon butter
- A pinch of red pepper flakes
- salt
- 1/4 teaspoon dry parsley or 1/2 teaspoon fresh, minced

1. Preheat your oven to 350. 

2.  Cut the stems out of the kale, then tear the kale leaves into strips. 

3. In an oven-safe skillet, saute over medium heat kale strips with a pinch of salt and red pepper flakes in 1 tablespoon of butter, for about 5 minutes.

4. In a bowl, whisk eggs and parsley. 

5. Add a little more butter into the pan after you've sauteed it for 5 minutes, then add the whisked eggs, moving the kale around to make sure the egg is spread evenly across the bottom of the skillet.

6. Top with diced tomatoes and cheese. Cook over medium heat for 5 minutes.

7. Transfer to oven and bake for 5 minutes.

8. Make sure the center isn't liquid and the eggs are cooked through, serve immediately with Cholula! 

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