High up on the list of powerful ingredients to incorporate into your diet on a regular basis are members of the Brassica family including broccoli and kale. Two ingredients that are stars of the show during these cooler spring months – so here’s a couple of recipe to get those powerhouse nutrients into your diets. Here’s a great inspiring website with other kale recipes too!

Kale with Dates and Caramelized onion

by Deborah Katz

One cup of kale is packed with 90 percent of all the vitamin C you need in a day; and one study showed loading up on these kinds of antioxidants reduced cognitive impairment in an elderly population. 

2 TBS extra-virgin olive oil

1 red onion, cut into quarter moons

Sea salt

1 clove garlic, minced

Pinch of red pepper flakes

2 TBS chopped dates

1 bunch Kale, stemmed and chopped into bite-size pieces

Freshly squeezed lemon juice

1 TBS pomegranate seeds (sub slivers of pear or other seasonal fruit)

In a large, deep sauce pan, heat the olive oil over medium-high heat. Add the onion and a pinch of salt. Sauce for 3 to 5 minutes. Decrease the heat to low and cook slowly until the onions are just caramelized, about 5 minutes more. Add the garlic, and stir for about 30 seconds, just until aromatic. Add the red pepper flakes and dates, and stir for about 30 seconds. Add 2 TBS of water to the pan to deglaze it, scraping with a spoon to loosen all the flavorful bits from the bottom of the pan. Add as many greens as will fit to the pan, along with a pinch of salt. The water that adheres to the greens will be enough liquid to wilt them; when they’ve wilted down enough, add the rest of the greens, if any haven’t made it Into the pan yet. Taste the greens, add an additional tablespoon of water if needed, cover the pan, and cook until the greens are tender, 2 to 3 minutes. Add 2 teaspoons of lemon juice and taste again, adding a pinch of salt or another spritz of lemon juice, if necessary. Arrange the greens on plates and sprinkle the fruit on top. Serve hot.

Cook’s Notes: One trick to preparing hearty greens like kale or chard is to rip them off their tough spines. This makes them easier to eat and digest. Once you’ve stemmed your greens, cop them into bit-size pieces. When you add the greens to the pan they will seem mountainous, but as soon as they cook they will shrink into a small mound.

ROASTED BROCCOLI

1 bunch broccoli, cut into florets with 2 inched of trimmed stem

2 TBS extra-virgin olive oil

1 TBS minced garlic

1/2 teaspoon of salt

1/4 teaspoon freshly ground black pepper

1 teaspoon lemon zest

1/4 cup Parmesan cheese (optional)

1 TBS chopped fresh basil or parsley (optional)

freshly squeezed lemon juice

Position a rak in the middle of the oven and preheat the oven to 400. Line a rimmed baking sheet with parchment paper. Put the broccoli, olive oil, garlic, salt, and pepper in a large bowl and toss until the broccoli is evenly coated. Transfer to a lined baking sheet and spread it in an even layer. Bake for 15 to 20 minutes, until the broccoli begins to brown and is tender. Transfer to a bowl, add the lemon zest, parmesan and herbs and toss to combine. Add the spritz of lemon juice and serve immediately. 

Variation: Swap the Parm and herbs with toasted sesame seeds and toss with Lemon Tahini Dressing

Cook’s Note: Be sure to add the lemon juice and zest just before serving as the lemon will dull the color of the broccoli if it sits for more than a few minutes.