We are huge fan of kale: it’s delicious, locally grown, versatile and healthy for you. The kale season has kicked off at Foot’s Farm in Chidham (alongside cabbages, cauliflowers and onion squash) and will improve as the weather gets cooler. It’s packed with vitamins, minerals and that all-important fibre, and we have some recipes to inspire you this autumn, and make kale part of your healthy, local, seasonal diet.
Each recipe is easy to prepare and lets the flavour of the kale shine through.
1) Sautéed Kale with Garlic & Lemon
Ingredients (serves 4):
* 1 large bunch of kale, washed and leaves stripped from thick stems, chopped
* 2–3 garlic cloves, finely sliced
* 2 tbsp olive oil or local butter
* Juice of half a lemon
* Salt & pepper to taste
* Optional: chilli flakes or nuts (e.g. chopped hazelnuts or walnuts)
Method:
1. Warm the olive oil or melt butter in a wide pan. Add garlic (and chilli flakes, if using), cook gently until fragrant.
2. Add the chopped kale, stirring to coat. If needed, add a splash of water or stock, cover for a couple of minutes so the kale wilts.
3. Once tender but still bright green, squeeze lemon juice over, season with salt & pepper.
4. If you like, sprinkle toasted nuts for crunch.
2) Kale & White Bean Soup
Ingredients (serves 4–6):
* 1 large onion, chopped
* 2 carrots, diced
* 2 celery sticks, chopped
* 2–3 cloves garlic, minced
* 1 tin (400g) white beans (e.g. cannellini), drained & rinsed
* 1 large bunch kale, stems removed, chopped
* 1 litre vegetable stock (homemade or good quality)
* Olive oil
* Salt, pepper, a bay leaf or two
* Optional: a splash of cream or grated hard cheese to finish
Method:
1. In a large pot, sauté onions, carrots, celery in olive oil until soft. Add garlic, cook for a minute more.
2. Add beans and stock, bring to a simmer.
3. After about 10 minutes, add kale and bay leaf; cook until kale is tender (about 5–8 more minutes).
4. Remove bay leaf. Taste and adjust seasoning. Optional: blend partially for a creamier texture or add cream/grated cheese.
3) Kale Caesar Salad
Ingredients (serves 2–3 as main, 4 as side):
*1 large bunch kale, stems removed, leaves finely chopped
* A handful of good-quality croutons (homemade if possible)
* 50g grated or shaved Parmesan (or a local hard cheese)
For the dressing:
* 1 egg yolk (or 2 tbsp mayonnaise for ease)
* 1 garlic clove, minced
* 2 anchovy fillets (optional but traditional)
* 1 tsp Dijon mustard
* Juice of half a lemon
* 4 tbsp olive oil
* Salt & black pepper
Method:
- To make the dressing: mash garlic and anchovy into a paste, then whisk with egg yolk (or mayo), mustard, and lemon juice. Slowly drizzle in olive oil while whisking to emulsify. Season to taste.
- Massage kale leaves with a drizzle of olive oil and a pinch of salt for 1–2 minutes until softened.
- Toss kale with croutons and Parmesan. Add enough dressing to coat lightly.
- Finish with extra cheese shavings and cracked black pepper.
Optional: Add grilled chicken, crispy bacon, or roasted chickpeas for a heartier meal.
4) Kale Chips & Massaged Kale Salad – Crispy vs Raw
A) Kale Chips
Ingredients
* Kale leaves, torn into chip-sized pieces
* Olive oil
* Sea salt (or a smoked salt, chilli salt etc.)
Method:
1. Preheat oven to \~180°C (160°C fan).
2. Dry kale pieces well (moisture ruins crispiness). Toss with a tablespoon of olive oil and sea salt.
3. Spread in a single layer on a baking tray. Bake \~10–15 mins, watching carefully so the edges don’t burn.
B) Massaged Kale Salad
Ingredients (serves 2-3 as side):
* Kale, chopped
* A small amount of olive oil
* Juice of lemon or a light vinegar (apple cider or white wine vinegar)
* A little honey or maple syrup
* Optional extras: shaved Parmesan, toasted seeds (pumpkin, sunflower), seasonal fruit (e.g. sliced apple or pear)
Method:
1. Put kale in a bowl, drizzle with oil & a pinch of salt, massage by hand for a minute or so—this mellows bitterness and softens the leaves.
2. Add lemon/vinegar and sweetener to taste. Toss in extras.