Kale is the latest super food which contains sulforaphane which is great for preventing cancer. Over the last year I tend to buy a bunch a week. I have since then planted some in our vegetable patch. It is packed with beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale is apart of the brassica family of cabbages, broccoli and brussel sprouts. All powerful green foods.
This versatile pesto can be used as dip, eaten with cheese and tomato or stirred through pasta as a wholesome dinner. It keeps in the fridge for up to a week.
- 100gm kale stalks removed
- 125gm toasted almonds
- 30gm coriander
- 1 small garlic clove
- 100ml olive oil
- Salt and pepper
- 2 tbsp olive oil
- 1 large onion, sliced
- 1 chicken breast, finely sliced
- ¼ cup of white wine
- Handful of kale, chopped roughly
- 1 packet of pasta, cooked
- Pesto: Blanch the kale in boiling water for 30 seconds and then remove. Allow to cool. In a food processor place the almonds, coriander, garlic, oil, kale, salt and pepper. Blend to a smooth consistency. I like to leave mine a little coarse.
- In a large frying pan place the olive oil and onion over a medium heat stirring continuously allowing to soften. Add the chicken and stir until all sides are pale white. Add the wine followed by the kale stirring continuously for a further minute. Add two heaped tablespoons of pesto and mix through evenly. Add the pasta to the pan and coat evenly with the pesto mixture.
- Serve immediately with a green side salad.
To read more about the health benefits of kale click here.