As I watched the sun rise this morning from the kitchen window, I made kale muffins using Tuscan kale, also known as Lacinato or dinosaur kale. It has a dark blue-green leaf with a smooth edge and a more delicate, sweeter taste than the curly variety. Kale has been gaining popularity as a nutrient-dense vegetable and an excellent source of the antioxidant vitamins A, K and C.
As a staple in my kitchen, I use it liberally as an ingredient in omelets, smoothies and salads mixed with other greens, as well as sautéed with garlic and served with fish, chicken or meat for dinner or lunch. For a savory, crunchy experience in lieu of potato chips, I enjoy preparing and eating kale chips.
Directions
- Preheat oven to 350°F (175°C). Grease or line a 12-cup muffin pan.
- Sauté the chopped kale in the olive oil until tender.
- Set aside to cool.
- Mix the melted butter or olive oil together with the egg, milk and garlic.
- Add the kale to the mixture and mix thoroughly.
- Add the flour, baking powder, salt, pepper and cheese. Stir gently until just combined, avoiding overmixing.
- Fill the muffin cups 3/4 full and bake for 20–25 minutes, until golden.
℞ M.D. Notes
- Kale has very high concentrations of two antioxidant groups, flavonoids and carotenoids, which are being studied for possible anti-cancer benefits.
- Best when served straight out of the oven. For leftovers, enjoy them cut in half and toasted.
