cooking tip Archives - Chef Julie Lopez, RD

Turn the kitchen lights down, light some scented candles, and get your kale ready for a relaxing massage. I know it sounds silly to massage kale, but trust me you’ll never NOT massage your kale again after reading this post.

Have you ever prepared or order a kale salad and chew on the same bite which seems to last a lifetime? Kale is very fibrous and can leave you chewing until your jaw starts to numb. This happens when the kale hasn’t been treated properly. This treatment comes in the form of a massage. While it might seem a bit odd to massage your food, you’d be amazed at what a quick five-minute rubdown can do to transform this green from being bitter and tough to turning silky and sweet.

COOKING TIP -> Why you should be massaging kale – It sounds silly but trust me, it’s worth it! #rdchat #cookingtip

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Kale is a strong, sturdy, and bitter green that can withstand growing in the cold winters. Kale was once only used as a garnish but then labeled as a “superfood” in recent years. It was used as a garnish because of its structure. The bright green leaves would withstand long hours on the buffet table, while still looking fresh and providing that pop of color. Why? Because of its tough cellulose structure.

Massaging kale is easy to do. Remove any thick fibrous ribs of the kale leaves. Take bunches of kale leaves in both hands and rub them together. Work your fingers on each leave. You’ll start to notice a visible change right away. The leaves will darken and yield, softer, shinier, and tender sweet pieces of kale.

Nutrition to know:

Kale is high in fiber, antioxidants, and carotenoids (lutein and beta-carotene), with more than 45 flavonoids, particularly kaempferol, and other phytonutrients like quercetin, which helps combat inflammation. Kale has twice the vitamin K as other cruciferous vegetables.
Did you know? Kale has more vitamin C than an orange! One cup of chopped kale has 134 percent of your recommended daily intake of vitamin C, while a medium orange has 113 percent. Kale is also packed with vitamin A! A one-cup serving of kale contains over 200% of our vitamin A recommendation in the form of beta carotene.

Meal prep tip:

Since kale has such a sturdy structure, wash, trim, and massage kale for the week. Fresh kale can stay fresh for about 1 week in the refrigerator.
Ever notice the yellow/orange color on the edges as kale ages? It’s not necessarily going bad, but chlorophyll green color is breaking down and shows the rich vitamin A & C color along the edges.

Kale recipes to try:

Kale Salad with a Sweet Shallot Vinaigrette

Balsamic Kale and Vegetable Saute

Butternut Squash & Kale Pita Pizza via RDelicious Kitchen @RD_Kitchen Butternut Squash and Kale Pita Pizza

Learn the simple culinary technique of (easily) being able to seed a whole pomegranate to add powerful antioxidants to your recipes + save you money at the grocery store.

Raise your hand if you’ve ever been intimidated of purchasing a pomegranate at the grocery store because you had no clue how to cut it. Now, grocery stores are making it very easy for you and pre-packaging pomegranate seeds, but are definitely much more expensive than buying a whole pomegranate.

Learn a new culinary skill and follow this how-to video of how to (easily) seed a pomegranate #rdchat #culinarytip

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Did you know each pomegranate contains hundreds of seeds? The pre-packaged versions, you are only getting maybe a quarter of the seeds of what a whole pomegranate holds. Don’t fear that whole pomegranate staring at you in the produce department. The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds called arils within. Gain confidence in the kitchen and follow my simple video below to easily seed a pomegranate.
Pomegranate season typically runs from October through February. When selecting pomegranates, look for a ripe, deep-colored fruit with a red to reddish-brown outer rind that is heavy for its size.

How to seed a pomegranate:

There are a few ways to seed a pomegranate. I’ve tried them all! This technique I find the easiest and the least messiest. Those bright and colorful seeds can easily stain your clothes and cutting board. Follow my simple video the next time you go seed a pomegranate.

When you remove the seeds underwater, the seeds sink to the bottom and the pith floats to the top. Simply skim the any pieces of the pith and drain your pomegranate seeds.

Health Benefits of Pomegranates

Pomegranates contain three types of antioxidant polyphenols, including tannins, anthocyanins, and ellagic acid, in significant amounts. Antioxidants are nature’s way of providing your cells with adequate defense against attack by reactive oxygen species. Pomegranates are a good source of fiber and contain vitamins A, C, and E, iron.

(Warm Kale Salad with Delicata Squash and Pomegranate Seeds)

How to use pomegranate seeds

Once you’ve seeded your pomegranate, snack on them as is or add them to a recipe. I like to sprinkle them over oatmeal or yogurt, top my waffles with them, add them to a salad, or even dessert. Be creative!

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