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Kale with Caramelized Onions and Barley

August 19, 2014 By marketeditor

Vitamin K(ale)

Kale has become a super star in the health food world. There are T-shirts and bumper stickers encouraging us to eat more kale. There are entire cookbooks for kale recipes and web sites devoted to kale. Indeed it is the superstar of the green leafy vegetables and one of the reasons is because it’s extremely high in vitamin K.

Vitamin K is mostly known for its importance in blood clotting. That’s why people who take blood thinning medication are told to avoid kale. The lesser known functions of vitamin K are the role it plays in bone and heart health. Studies show that a diet high in vitamin K increases bone density and reduces the risk of hip fracture. Vitamin K may also help to prevent calcification of the arteries.

Kale is one of the leafy greens, along with Swiss chard, collards, beet greens and others, that is often referred to as a “cooking” green. They can certainly be eaten raw, especially when young or sold as “baby greens”, but they are generally tougher than spinach and lettuce, so they are much easier to chew when cooked.

The quickest way to cook kale is to boil if for about 5 minutes. Yes, you will lose some vitamins when you boil kale, but there is more than enough, so don’t worry about it. One half cup of boiled kale has over 1000% daily value (DV) vitamin K, 175% DV vitamin A, 45% DV vitamin C and 27% DV manganese.

So try adding kale to your soups, mashed potatoes, pasta sauce and rice pilaf. Or simply saute it in a skillet with a little liquid and top it with a squeeze of lemon juice or balsamic vinegar.

The recipe below can be served as a side dish or a whole meal. This recipe is from the “Farmers’ Market Favorite Recipes” cookbook available at the Saratoga Farmers’ Market and Cornell Cooperative Extension in Ballston Spa, as well as other retail outlets.

 

Kale with Caramelized Onions and Barley

8 cups fresh kale leaves*

1-2 tablespoons olive oil

2 small or 1 large onion*, finely chopped

1 cup barley

2¾ cups water

1 teaspoon salt

½ cup feta cheese* (optional)

½ teaspoon black pepper

 

Clean the kale, remove the stems, and tear leaves into small pieces. Set aside.

In a medium saucepan, heat the olive oil over medium high heat. Caramelize the onion by sautéing it for five to 10 minutes until golden brown. Add barley, stirring to coat.

Add water, kale and salt; cover and bring to a boil. Reduce heat, and simmer for 25 minutes or until barley is cooked, stirring occasionally. Remove from heat; stir in feta cheese, if desired, and black pepper.

Makes 8 servings.

 

Per Serving: 170 calories; 6 g fat (1.5 g sat); 5 mg cholesterol; 26 g carbohydrate; 7 g protein; 6 g fiber; 390 mg sodium. Nutrition Bonus: Vitamin A (210% daily value), Vitamin C (140% dv), Calcium (15% dv).

Ingredients marked with an asterisk (*) are available at the Saratoga Farmers’ Market on High Rock Avenue. For information about food and nutrition contact Diane Whitten at Cornell Cooperative Extension at 885-8995or dwhitten@cornell.edu.

Filed Under: Seasonal Recipes

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We are here today! Amazing music … fantastic ve We are here today!  Amazing music … fantastic vendors … added crafters … and we’re here until 1:30!
#saratogafarmersmarket
We are excited about tomorrow's Holiday Craft Fair We are excited about tomorrow's Holiday Craft Fair  at Wilton Mall in the food court.
Here are some of the vendor highlights. We look forward to seeing you from 9:30 to 1:30 to celebrate the holidays.
* Hepatica Farm: Holiday Egg Sale: get 2 dozen of our Pastured Certified Organic Eggs for $12 or 1 dozen for $8. We also have ground chicken.
* Muddy Trail: We have 8 varieties including Alphabet Soup, Fiesta Chicken Tortilla, Ginger Scallion Ramen, Spinach Tortellini & more.  Serves 6-8! 
* Mugzy's Barkery: Mugzy's Barkery offers a variety of gift items. Pre-orders for Custom Bones begin now!  Text 518-573-0400, message us on fb or insta, or email  mugzysbarkery@gmail.com 
* Jireh Organic Farms & Livestock: Purchase $40 of meat - get Non-GMO Eggs half price!  GMO Free Pork: Bacon, Hams, Tenderloins, Hot Italian Sausage links, Breakfast Sausage, Ground Pork, Hocks, Organs and more!! GMO Free Chickens (whole & cut-ups), soup parts, feet for bone broth / collagen, livers, etc....
* Owl Wood Farm: Come out this Saturday to get delicious greens for the week. We still have a full selection. We plan to be attending a couple more markets so stock up on bulk root bags.
* Saratoga Peanut Butter:pick up our Classic and Holiday gift sets.
* Squash Villa Farm: Find us INSIDE starting this Saturday with our delicious meats and more.
* Scotch Ridge Berry & Tree Farm: Scotch Ridge will have our farm made all natural Christmas decorations available just outside the main market entrance each Saturday until Christmas. 
* Vashti's Kitchen Delights: Come and enjoy the fusion of Caribbean and American flavors at Vashti's Kitchen Delights. Our authentic cuisine is prepared with fresh herbs and spices! 
* Nally Coffee: Get a FREE cup of coffee with your purchase of any 1lb bag of coffee!
* Lovin’ Mama Farms: Happy December!  We have 5 greenhouses loaded with greens and potted herbs, and coolers full of storage roots.  It's amazingly fun and creative to eat local this time of year with seasonal greens and root veggies. 
* Hebron Valley Meats: We will be missing the farmers market this week but look forward to seeing everyone at the 12/9 market. 
#saratogafarmersmarket
This weekend discover fabulously fresh products fo This weekend discover fabulously fresh products for all of your holiday baking…
* Buttermilk and Greek yogurt from Argyle Cheese Farmer.
* Honey, which makes a fantastic sweetener in many recipes, can be found at Ballston Lake Apiaries and Slate Valley Farms, as can maple syrup, which you can also find at Slate Valley Farms.
* Applesauce, cider, and fresh apples are always available at Saratoga Apple; equally good alternative sweeteners to consider, and applesauce can be an excellent replacement for oils in many recipes.
* Looking for deliciously locally made jams that are perfect for thumbprint cookies, Linzer cookies, and anything jam-filled? Visit Kokinda Farm.
* Consider making your peanut butter cookies pop this holiday season with unique flavors from Saratoga Peanut Butter.
* Are you making Tiramisu? Grab locally fresh-roasted coffee from Nally Coffee.
* And, of course, there are fresh farm eggs at Hepatica Farm, Grazin’ Acres Farm, and Jireh Organic Farm & Livestock.
* Is bread pudding on your holiday menu? Grab that main bread base from Katie Bakes Gluten-Free, NightWork Bread, or The Bread Butler.
* And check out Muddy Trail and their Perpetual Vanilla; it’s fantastic. They also have nine convenient baking mixes to browse and explore!
If you don’t want to bake, that’s A-OK, too! The Saratoga Farmers’ Market has the non- baker, ‘need a break,’ or ‘need something quick’ covered too. Just visit one of the pre-
made sweet treat vendors;
Goodway Gourmet
Katie Bakes Gluten-Free
NightWork Bread
Parchment Baking Company
Sweet Treats by Jennifer
Perogi, Pierogi, Pyroogi
#saratogafarmersmarket #saratogafarmersmarket🔆 #bakingseasonhasbegun #holidaybakingbegins #locallymadegoods
This weekend we have special guests at the Saratog This weekend we have special guests at the Saratoga Farmers' Market for our first pop up holiday crafters market.  They will be joining our regular (and fabulous) weekly vendors for the beginning of our holiday season.  They are here for one week only!!!
We look forward to seeing you on Saturday, December 2nd at the Wilton Mall in the Food Court.  The market is open from 9:30 AM to 1:30 PM. 
#saratogafarmersmarket #saratogafarmersmarket🔆 #holidaycraftfair #popupholidaymarket #supportlocallymade

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