Food for all. Copy & Share this nutrition resource with our permission with blessings from The Salvation Army Penticton Community Ministries

Transcription

1 Food for all Copy & Share this nutrition resource with our permission with blessings from The Salvation Army Penticton Community Ministries

2 FOOD FOR ALL is provided by: The Salvation Army Community & Family Services 2399 South Main Street Penticton, BC V2A 5J1 Phone: Fax: If you like what you see and you would like to support us, you may send your donation to the above address. Community Kitchen Better Meals Fund

3 Give us this day our daily bread and veggies too please! Eating a variety of colours every day is a good way to get all the minerals & vitamins your body needs.

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5 KALE The Secret is out! The humble kale is a SUPER FOOD!

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7 NUTRITION NOTES Ounce for ounce, kale contains more calcium than milk. Eaten raw, one cup of kale provides more vitamin C than an orange. Kale is a great source of Vitamin A too! Low in calories, but high in fiber, Kale has no fat, and no cholesterol Kale is good for your eyes, your teeth, bones, skin, memory, heart, digestive system, and works to prevent disease! Always follow the advice of your health care provider if you have a health condition that requires you to follow a special diet.

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9 KALE S BEST BUDDIES To best absorb the iron in kale, eat it with citrus fruit or tomatoes added.

10 HOW TO SELECT KALE Kale is especially good in the Fall and Winter when it is at its freshest. For the mildest flavour, choose bunches with smaller, dark blue-green leaves, free of holes and blemishes. HOW TO STORE IT Store unwashed in a perforated plastic bag in your refrigerator for up to a week. Use as soon as possible because leafy greens toughen as they age. HOW TO CLEAN IT Before use, wash thoroughly under cold running water. Cut out the tough center ridge and tear kale into pieces.

11 HOW TO FREEZE KALE To freeze kale, prepare it as soon as possible after picking or purchasing. To prevent loss of colour blanch in boiling water before freezing. HOW TO BLANCH IT Discard tough stem and ribs. Coarsely chop leaves. Cover and cook for 3 to 5 minutes in large pot boiling water. Drain; chill in cold water; drain again & squeeze out liquid. Put in freezer bags and freeze up to six months. JUICING KALE In Japan kale juice is a popular dietary supplement. It is called Aojiru meaning green juice and is famous for its unpleasant taste and healing quality.

12 HOW TO SAUTÉ KALE Heat a frying pan over low heat; add some olive oil and chopped garlic. As that is cooking, toss in torn kale pieces with some chopped onion, green pepper and tomato pieces. Add a pinch of salt & pepper. Combine with a spatula and cook until the kale is wilted, tender & bright green in colour. HOW TO STEAM IT Cut off stems and put kale in a steamer basket over boiling water. Steam for 5 minutes or until leaves are wilted and bright green. NOTE: Steamed kale is good to eat alone or added to soups and stir-fries.

13 HOW TO BOIL KALE Wash and prepare chopped kale with center spine removed. In a large pot of salted, boiling water, carefully submerge the kale; add a splash of lemon juice. Stir until it comes to a full boil again, cook 3 to 4 minutes. Test for doneness if you can chew it, it s cooked enough. Strain kale and rinse immediately under a stream of cold water to stop the cooking. Let drain. Serve with butter, pepper and some grated Parmesan cheese. IN AFRICA kale is boiled with coconut milk and ground peanuts and served on rice!

14 HOW TO MAKE KALE SOUP To make kale soft and tender, boil kale in vegetable or chicken broth for 30 minutes. Add in vegetables of your choice and/or meat and continue cooking for one hour. In Sweden, kale is commonly eaten as a soup. The base is made of a ham broth and onion and pork sausage are added to the soup. Regardless of how you prepare your kale, you will always be amazed at how much it reduces.

15 HOW TO MAKE KALE SALADS Dressing a kale salad is as easy as combining a bit of lime, lemon or orange juice with olive oil and minced garlic. The trick is to massage the dressing into the raw kale leaves with your hands. It is the best way to ensure even coating. The longer you leave your kale salad sitting before eating, the more the kale will wilt and tenderize. Remember to add lots of kale to your mixed green salads!

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17 SIX GREAT LITTLE KALE RECIPES From our Community Kitchen 1. Curly Kale Stamppot 2. Kale and Fruit Salad 3. Toasted Kale Chips 4. Warm Wilted Kale Salad 5. Pan-Seared Kale 6. Kale and Lentils

18 RECIPE 1 Curly Kale Stamppot Boerenkoolstamppot Ingredients: 6 potatoes 2 onions 2 garlic cloves 20 oz. kale, stalks removed & finely chopped Freshly ground pepper 12 oz. smoked sausage ¼ cup milk 2 tbsp. butter Mash the cooked potatoes using a bit of milk and butter then add the sautéed onion and garlic. Finely chop the kale and fold it in to the mashed potatoes. Cook and slice or crumble up the smoked sausage and fold the meat into the Stamppot.

19 RECIPE 2 Kale & Fruit Salad INGREDIENTS: 1 cup kale leaves, chopped & steamed ½ cup bok choy, sliced ½ cup broccoli, chopped Fresh slices of orange 3 fresh strawberries, sliced Sprinkle of sesame seeds, walnuts or dried cranberries Combine all salad ingredients. Add your favourite light dressing.

20 RECIPE 3 Toasted Kale Chips Ingredients: 1 BIG bunch of green or purple kale 2 tbsp. extra virgin olive oil Pinch of sea salt 1 tbsp. crushed garlic *season to your heart s desire with basil, tarragon, mint, or rosemary DIRECTIONS: Strip kale off the stems. Tear into fairly large pieces. Sprinkle oil, salt, garlic and additional seasoning over the kale and toss to coat. Spread onto prepared baking sheets.

21 RECIPE 3: TOASTED KALE CHIPS continued *The trick in preparing kale chips at home is to make sure you don t burn the leaves. Dry them, rather than roasting them. Place on dehydrator racks at 115 degrees for 3 hours if you can. Or toast in the oven on low setting for 30 minutes. Check occasionally to ensure the leaves don t burn. Cool on the baking sheets. The kale turns a rich dark color and is an amazing crispy and savory snack. Cool and store in an airtight container.

22 RECIPE 4 Warm Wilted Kale Salad Great with kale, swiss chard or spinach. INGREDIENTS: 6 cups fresh kale, swiss chard or spinach ¼ cup sliced green onion Ground whole black pepper 2 or 3 slices bacon 1 Tbsp white wine vinegar 2 tsp. freshly squeezed lemon juice 1 hard-cooked egg, chopped DIRECTIONS: Wash fresh kale and pat dry. Tear kale into bite-size pieces and place in a mixing bowl, add green onion. Grind a generous amount of pepper over the kale. Cover and chill. Cut bacon into small pieces. In large skillet, cook bacon until crisp. Stir in vinegar & lemon juice.

23 RECIPE 4: WARM WILTED KALE SALAD continued Gradually add chilled kale with the bacon mixture. Cook 1 to 2 minutes or until kale is slightly wilted. Toss the mixture to coat evenly with bacon mixture. Note: the kale should not be completely cooked. Turn the kale mixture into a serving dish. Sprinkle with the chopped hard-cooked egg. Serve immediately, while the kale is hot.

24 RECIPE 5 Pan-Seared Kale Ingredients: 12 ounces fresh kale, stems removed, torn into pieces 2 tsp vegetable oil 1 Tbsp fresh ginger, finely chopped 2 cloves garlic, finely minced 1 Tbsp sodium-reduced soy sauce 1 tsp roasted sesame seeds Rinse kale, shake off excess water. Set aside. In a wok or deep skillet, heat oil. When oil is hot, add the ginger, cook for a few seconds. Add the kale and the garlic, turning constantly with a spatula. When the kale begins to wilt (about 2 minutes) add soy sauce and cook, tossing 1 minute longer. Transfer to a serving dish and top with sesame seeds.

25 RECIPE 6 Kale and Lentils Ingredients: 1 cup lentils of your choice, couscous or wild rice blend, or barley 3 carrots, cut in rounds 1 onion, chopped and sauteed 2 cloves garlic, minced 3 cups vegetable broth 2 tbsp. olive oil 1 big bunch of kale Place lentils in a large pot of water and cook slowly until the water is absorbed. Add carrots, onion and garlic. Add broth. Bring to a boil and simmer until the lentils are soft. Drain the pot. Put lentils and vegetables into a large bowl. In a fry pan heat oil and add the kale and cook it for 2 or 3 minutes. Add to the bowl of lentils and vegetables.

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27 HOW TO GROW KALE This very nutritious plant is easy to grow, coldresistant and easy to harvest. The greens even get sweeter after a frost. Kale will grow in very hot weather, but may get tough and somewhat bitter. Direct sow in March for an early crop and again in later July for winter harvest. Optimal soil temperature for germination is10 30 degrees C. Seeds should germinate in 7 to 10 days. Sow 3 4 seeds 5 mm deep in each spot you want a plant to grow. Thin to the strongest plant. Space cm apart in rows cm apart. Kale likes well-drained, fertile soil high in organic matter. It prefers plentiful and consistent moisture.

28 YOUR Kale NOTES, TIPS & RECIPES

29 YOUR Kale NOTES, TIPS & RECIPES

30 YOUR Kale NOTES, TIPS & RECIPES

31 Food Banks are not a solution to the issues of poverty and hunger in our communities. We are turning a page. The Salvation Army Penticton Community Ministries is dedicated to helping supply the basic human need for food through our food bank, but we are also looking at long-term solutions like getting back to the basics of buying in bulk, cooking from scratch, and growing vegetables and preserving them!

32 Prayer of Gratitude Thank you Lord For the abundance of food we are about to receive for the nourishment of our bodies. Thank you for the community of people that you have blessed us with to plant and harvest this food that we may feed our neighbours and ourselves.

33 We sincerely thank: Lee McFadyen for the How to Grow it pages Sarah Campbell for the artwork Lorraine Pattison for her food wisdom Donna Benson for her Vision Lester Patrick for the photography

34 This FOOD FOR ALL KALE HAND BOOK has been sponsored by and Campbell s Canada is the founding sponsor of the Community Kitchens Better Meals fund, helping Canadians to reconnect to the preparation of simple, better-for-you meals With warm thanks to our designer & printer:

35 Our Community Kitchen runs each Thursday out of our fully equipped commercial kitchen at our church location on 2469 South Main. Make meals to take home, learn the basics of making nutritious meals from scratch, try new ethnic recipes, learn to can and dehydrate local fruits and vegetables, enroll in nutrition education classes. To pre-register call

36 THE SALVATION ARMY PENTICTON COMMUNITY GARDEN Learn to grow it! Call the Food Bank at to get involved.