Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is also a source of two carotenoids, lutein and zeaxanthin. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss.
Which is why I like to blanch my Kale before making this into pesto. With the additions of garlic, Parmesan cheese and fresh basil this is a super quick and healthy addition to your fridge. Make a big batch and store it. Its great on bread, over pasta, in a stir fry, added to a dip, a sandwich topper, really the possibilities are endless.
I like to use Gemelli pasta as the “s” shaped twist, which gives the appearance of two tubes twisted, is great for the pesto to sit on.
Ok, that’s our lesson for today now get out there and eat healthy!
1 bunch fresh kale, stems removed and rough chopped
4 garlic cloves
1/4 cup of Parmesan cheese
1/4 cup of oil
10 large basil leaves
In a large pot bring half a gallon of water to a boil, meanwhile prepare an ice water bath.
Once boiling toss in kale and cook until bright green or purple and strain into ice bath.
Once cooled add to the food processor with everything but the oil. While running slowly add the oil.
adjust with fresh ground pepper and sea salt. Do not use iodized salt or I will come find you. JK
* As a side note put plastic wrap flush over the pesto in whatever container you use before you cover it. This will help prevent oxidization and hold the vibrant bright color instead of turning to brown mud.