The Skinny on Kale

At only 36 calories per cup (cooked), kale provides over 1300% of your vitamin K needs and over 9% of the Daily Value needs of calcium. Kale also provides 350% of your vitamin A needs, is an excellent source of vitamin C and manganese, and is a good source of fiber and copper. It is also a top source of beta-carotene, lutein and zeaxanthan. Kale supplies an abundance of glucosinolates, which help to reduce the levels of harmful estrogens that can promote cancer growth in hormone-sensitive cells, such as breast cells. Kale is perfect to maintain bone and eye health.

How to Select: Look for dark green bunches with small leaves and no browning or yellowing.

How to Store: Kale will last in a plastic bag in the coldest part of the refrigerator for up to five days.

Usage Tips: Wash thorough before eating or cutting. For a quick snack to replace potato chips, bake kale sprinkled with olive oil, pepper and salt in the oven at 400oF for 20-25 minutes or until crisp.

Butternut Squash and Kale Lasagna

Ingredients:

1 teaspoon olive oil

1 small onion, chopped

1 package (8 ounces) sliced mushrooms

3 cloves garlic, pressed or minced
1 can (28 ounces) crushed tomatoes, drained and divided OR 3 fresh tomatoes, diced
1 butternut squash (about 2 ½ pounds), cut into 1/8-inch-think slices
1 bunch kale, washed and cut into strips
1 container (15 ounces) fat-free ricotta cheese
1 package (8 ounces) shredded park-skim mozzarella cheese, divided

¼ cup grated Parmesan cheese

 

Directions:

1. Heat oven to 350oF. Heat olive oil in large skillet over medium-high heat. Add onion and mushrooms; cook 5-7 minutes. Add garlic; cook an additional 30 seconds. Reduce heat to medium-low, add all but ½ cup tomatoes and kale, simmer 5 minutes.

2. Place remaining crushed tomatoes on bottom of 13x9-inch baking pan. Layer half of squash on top of tomatoes. Spread ricotta evenly with back of spoon over squash. Sprinkle with 1 cup mozzarella cheese and half of tomato/kale mixture. Layer with remaining squash, tomato/kale mixture and mozzarella cheese. Sprinkle with Parmesan cheese.

3. Cover with aluminum foil sprayed with cooking spray. Bake 25 minutes. Uncover, bake an additional 20-25 minutes or until squash is tender. Lake stand 20 minutes before slicing and serving.