Fresh, Green Beautiful Kale

Kale fresh and Yummy…

 Now that wintertime here in Middle Tennessee has taken hold the farm seems so sparse, void of all the buzzing and busyness that occurs during the growing season its seems almost bleak out there in the field with the exception of a island of green that floats up like a oasis in a brown sand dessert. Kale such a lovely hardy plant that can withstand cold…cold temperatures and still rise above the pack of other cold hardy plant with a dusting of frost and sweet flavor to boot. So many people have this idea of kale as just some kind of greens for garnishing with, sort of like parsley. But in fact Kale is truly delicious and easy to prepare not to mention Kale is loaded with nutritional benefits. As part of the Brassicas family, which includes Broccoli, Cabbage and Brussels sprouts, Kale is on the list of cancer fighting super foods that contain Organosulfur compound that may lessen the occurrence of some cancers as well as packed with beta-carotene, Iron, Vitamin A, C and potassium. Just how blissful it is for me to seize this opportunity to harvest this wonderful green vegetable from my garden and add it to my family’s dinner plate in a season that is so depressingly starved for something truly fresh, locally grown and GREEN!

Preparing fresh kale is much like preparing fresh spinach. Start with a good washing. Always no matter where or how your food is grown wash it thoroughly. This removes the dirt and grime from the leaf as well as the pollutants that are in the air that come to rest on these open air field grown plants… unwanted of course…. Make sure to shake off the excess water from the kale once you have washed it. I love my salad spinner for removing excess water from my greens such as Kale, Spinach and lettuces. A good 30 seconds in the spinner and my greens come out fluffy and light and sparkling clean.

A very simple way for cooking kale is to sauté it. Which is how I plan to prepare mine tonight for dinner.

 You will need a good large sauté pan with a lid

A pair of tongs for flipping the kale around in the pan

Note: Kale cooks down so to measure the amount you will need per serving I use the old hand trick…1 big handful of chopped kale per adult. Don’t be stingy about that handful…you will want plenty after you taste it! 

FarmHouse Sautéed Kale


1 TBLS of olive oil

1 clove of fresh garlic minced

¼ cup of diced onion

3 large handfuls of clean roughly chopped fresh kale

¼ Tsp sugar

1 TBS of Apple Cider Vinegar

½ cup of water

Salt and pepper to taste.

Rough chop the fresh kale.  Add oil to sauté pan on medium heat. Add garlic and onions cook until onions are translucent in color. Watch the heat of your pan you don’t want burn your garlic.

One handful at a time start adding your kale to the sauté pan. After each handful coat your kale in the pan by using your tongs and turning it over in the onion and garlic mixture allow it to wilt a bit before adding another handful. Once you have all the kale in your pan add the next 4 ingredients. Again using your tongs to turn and coat the kale. Place the lid on the sauté pan and cook for 10 to 12 minutes.

Now… for a December day that is dreary and cold my evening dinner with be green and warm…ya…hoo!

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My name is Peggy Lynn Marchetti. I am a wife, a mother of two beautiful, never boring children, and a farmer... that's right - a farmer... a female farmer to be exact. I live on a beautiful little third generation organic farm in middle Tennessee.

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Posted in FarmHouse Cooking, Kitchen tools, Vegetables
One comment on “Fresh, Green Beautiful Kale
  1. Cindy says:

    Thanks for the info on Kale. I’m the only girl in my family that is cancer free so you can bet Kale will be added to my garden next year. Thank you for all your tips on gardening. Keep up the good work.

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