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September 4, 2012 | Issue 416

Cook Up Some Kale for Cancer Prevention

Kale with Peaches and Walnuts

When it comes to good nutrition, dark, leafy greens have it all. They’re excellent sources of cancer-protective carotenoids and packed with fiber and folate. In fact, evidence shows that consuming non-starchy vegetables, like dark-colored leafy greens, may protect against cancers of the mouth, pharynx, larynx, esophagus, and stomach. This recipe features kale, sautéed with sweet peaches and toasted walnuts for a mild and tender side dish.

Makes 4 servings.

Per serving: 220 calories, 10 g fat (1 g sat fat), 31 g carbohydrates,
8 g protein, 5 g fiber 90 mg sodium.

Directions

1. Preheat oven to 350 degrees F. Bring large pot of water to a boil.
2. Spread nuts in pie pan or on baking sheet. Roast for 5 minutes. Stir and bake 3 minutes longer. Immediately transfer nuts to plate to cool, and set aside.
3. To remove hard stem from leafy part of the kale, hold leaf in one hand, upside down and closed like a book. Pull center stalk away from leaf and down. Tear stemmed leaves into 2- to 3-inch pieces; there should be about 12-14 lightly packed cups. Add kale to pot of water, pushing it down with wooden spoon. Cook until kale is bright green and crisp-tender, 3-4 minutes. Do not overcook. With slotted spoon, transfer kale to colander and set under cold running water to cool. Save as much cooking water as desired, to drink and use in soups. It will keep 3 days in refrigerator, 2 months frozen.
4. A handful at a time, squeeze most of moisture from kale. To chop kale, place clumps on cutting board and cut crosswise into thin slices.
5. Heat oil in heavy, medium skillet over medium-high heat. Add shallots and cook until limp and translucent, 3-4 minutes. Add kale, pulling it apart into shreds. Add apple juice, cayenne, salt and black pepper to taste. Stir occasionally, for 5-6 minutes, or until kale is cooked to your taste and most liquid has evaporated. Spoon kale into shallow, wide serving bowl. Sprinkle on nuts and arrange peaches over kale. Serve hot or lukewarm.

Grocery list

Walnuts
Kale
Grapeseed or canola oil
Shallots
Apple juice
Cayenne pepper
Salt
Ground black pepper
Peach

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Recipe Bonus: Kickin’ Kale Chips

Did You Know?

Cooking beta-carotene rich vegetables, like kale, in a small amount of oil can increase beta-carotene’s bioavailability – the chance the body will be able to absorb it in the small intestine.