MIkk's Messages Post 7 - Kale

In Season Fruits

Apples, Blood Oranges, Pineapple, Pears, Oranges, Green Gage Plums, Kumquats and Clementine Tangerines are great choices for fruit this week. Cantaloupe quality is fair at the moment with prices have eased. Honeydew stocks have leveled off despite harvesting transition. Strawberries supplies are steady out of California and Florida with flavor mildly sweet. Raspberry supplies are beginning to become more adequate, but blackberries and blueberries are struggling. Transition into Florida has begun but supplies are limited. Oranges are still doing great out of California, Florida and Texas. Color is deep orange and flavor is sweet. Apple market is rising even with steady supplies in storage.

In Season Vegetables

Squash, Rosso Bruno Tomatoes, Kale, Mixed Baby Mustard, Wild Spring Onions, Cucumbers, Celery Root, Onions (Red and Yellow), Lettuce (Baby Greens), Rutabagas and Parsnips are just some of the great choices this week. All peppers are holding well right now with sufficient stocks in all areas. Tomato supplies are tightening in Florida and Mexico. Supplies should increase over the next week or so. Lettuce supplies out of AZ and California are still holding steady. Quality is good with prices staying low. Broccoli and Cauliflower are starting to climb with the Yuma season winding down. Growers will transition pretty soon back to Salinas, California. Quality still remains good.

Vegetable Pick of the Week : Kale

 

Nutritional Facts on Kale

• It is very rich in vitamin A, 100 g leaves provide 512% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Foods rich in this vitamin offer protection against lung and oral cavity cancers
• This leafy vegetable is notably good in many B-complex group of vitamins such as niacin, vit.B-6 (pyridoxine), thiamin, pantothenic acid, etc. that are essential for substrate metabolism in the body.
• 100 g of fresh leaves contain 120 mg or 200% of daily-recommended levels of vitamin C.

Recipe of the Week : Kale White Bean and Pepper Bacon Soup

1 lb. Kale (stems and veins removed and washed)
2 tbsp. Olive Oil
1 ea. Yellow Onion (chopped)
½ c. White Beans (uncooked)
8 c. Water
2 c. Chicken Stock
4 ea Country Style Bread or French Roll (cut thick and toasted)
¼ c. Shaved Parmesan
2 slabs Pepper Bacon (chopped into ¼ inch pieces)
Salt, to taste
Black Pepper, from a mill

In a sauce pot add beans and 4 c. water and bring to a boil. Season the beans with a hefty pinch of salt and continue cooking until beans are soft. Remove from water, rinse gently and set aside.

Cut kale into ½ inch pieces or smaller and set aside. In a medium sauce pot over medium heat, add 1 tbsp olive oil and sauté onions until tender, about 4 minutes. Add bacon and cook until most of fat is rendered and pretty crispy. Remove half of the fat and return to heat. Add in half the beans and mash with fork. Then add remaining water and stock and bring to a boil. Stir in kale, remaining beans and partially cover cooking for about 20 minutes until kale is tender. Taste soup and adjust seasoning if needed with salt and pepper.

Pour into bowl drizzle with remaining olive oil and parmesan cheese and serve.