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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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Have you tried any of @nettlemeadowfarm's newest S Have you tried any of @nettlemeadowfarm's newest Schroon Moon spreadable cow's cheeses yet? Go for savory or sweet with 5 different flavors. Pick some up at this Saturday's market - we'll be open 9:30am - 1:30pm at the Wilton Mall food court!
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#farmersmarket #saratogafarmersmarket #saratogasprings #saratogany #wilton #518 #518eats #farmfresh #nofarmsnofood #dairy #cheese
We are honored to be nominated as one of the Best We are honored to be nominated as one of the Best Farmers’ Markets in the Capital Region for the Times Union’s Best of 2021! Thank you to all of our amazing customers and community for your continued support! You can vote for us daily under the category “Goods & Services” using this link: https://www.timesunion.com/bestof2021/ 
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#timesunionbestof2021 #timesunionbestof #saratogafarmersmarket #farmersmarket 
#supportlocal #shoplocal #saratogany #saratogasprings
Starting off the week with another MCM (Market Cru Starting off the week with another MCM (Market Crush Monday!) This week we talked to Kim from Mugzy’s Barkery who brings healthy, locally made dog treats to the market. 
 
1. How did Mugzy’s Barkery get started? 
My sister Jaime started the business just over 5 years ago to have a healthier treat option to give her beloved Olde English Bulldog, Mugzy. Our treats are all natural and organic, providing a healthy alternative to mass-produced treats for caring dog parents. 
 
 2. What’s your favorite part about vending at the market?
Definitely getting to see all the dogs! The funny thing is I know all our regular customer’s dogs by name, not the owners. 
 
3. What are your most popular treat flavors?
Pumpkin paws (grain-free biscuits) and the pupcakes (a bite-sized treat) are really popular with the dogs but we also have flavors like PB cookie cups, apple cheddar training treats, banana buddies and more, so something to fit any pup’s tastes!
 
The PB cookie cups have been tried and approved by our market assistant’s dog, Lacey! 
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#saratogafarmersmarket #farmersmarket #saratoga #upstateny #shoplocal #saratogadog #farmersmarketfresh #mugzysbarkery #dogtreats #healthydogtreats
No need for an international flight when you can j No need for an international flight when you can journey around the world at the market! 🌍 Between Italian, Mediterranean, and Ukrainian, our vendors bring some of their best home cuisines to the market.
 
Have you tried My Dacha's Ukrainian food yet? Choose from lots of delicious options like pierogies, stuffed cabbage, kielbasa, or opt for sweet crepes. 🥟🤤 (If you've tried their food, what's your favorite?!)

We're open this Saturday, 9:30am - 1:30pm at the Wilton Mall food court!
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#farmersmarket #saratogafarmersmarket #saratogasprings #food #ukrainian #pierogies

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