PEI Food Exchange Kale Workshop Recipes

Over the weekend, I had the chance to share some kale cooking tips at the Farm Center in Charlottetown.  Thank you to the PEI Food Exchange for hosting the kale cooking workshop.  It was a great experience.  I’ve decided to share the recipes demoed at the workshop below.  For those of you who are part of Jen’s Organic CSA, these are a great way to use up your kale or any other hardy green that we get every week.

If you are finding it hard to use up all of your kale in one week, try freezing it.

  • Freeze: Unblanched washed kale can be cut into smaller pieces and frozen for up to four to six weeks (use in soups, stews, mashed potatoes and casseroles)
  • Blanched kale can last for eight to twelve months


Happy cooking!14675984096_27b85f49dc_m


Kale Chips

Recipe By: Sarah Sparks
Serving Size: 6


10 leaves kale leaves
1/2 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon pepper


1. Preheat your oven to 325F.

2. Wash the kale and tear into small bit size pieces.

3. Set the kale on a couple of baking tray and drizzle with the olive oil and gently massage the oil into the kale. Sprinkle the salt and pepper over the kale.

4. Place the trays in your preheated oven and cook for 30 minutes until crisp and crunchy.

5. Watch the batch for the last five minutes, these chips can burn really quickly.

6. Eat immediately once cool and if you happen to have any left, wrap tightly and store for a few days. Enjoy!




Kale Mashed Potatoes

Recipe By: Sarah Sparks
Serving Size: 4


6 each potatoes
2 cups kale, stem removed and minced finely (dried kale works great too)
2 tablespoons butter
2 tablespoons yogurt
1/4 cup water
1/4 cup parmesan cheese
1/2 teaspoon pepper


1. Start by covering your cubed potatoes with cold water. Bring the mix to a boil over high heat. Reduce the heat to medium and continue to cook for another 10 minutes until the potatoes begin to soften.

2. Add your minced kale to the pot and cook for just another minute or two, giving the greens a chance to cook slightly.

3. Drain most of the water from the potatoes, reserving 1/4 cup of the cooking liquid.

4. Toss your butter, yogurt, potato cooking water into the pot with the potatoes and the kale. Give them a good mash. Stir in the parmesan cheese and fresh pepper. Enjoy!

5. If you have a steamer, you can stem your potatoes and green for about the same length of time. Steaming them will retain more of the nutrients within your vegetables.




greentropicalsmoothieKale Smoothie

Recipe By: Sarah Sparks
Serving Size: 2


1 cup orange juice
1/2 cup milk
1/4 cup yogurt
1 cup kale, remove the tough stem
1 cup frozen fruit
1 each banana
2 tablespoons flax seeds


Pile all of the ingredients into your blender and mix until smooth and delicious. Enjoy!




Kale Salad

Recipe By: Sarah Sparks
Serving Size: 4


10 leaves kale
2 each carrots
1 cup sugar snap peas
1/4 cup dried fruit
1/4 cup feta cheese
1/4 cup apple cider vinegar
1/4 cup olive oil
1 tablespoon dijon mustard
1 tablespoon maple syrup
1/4 teaspoon salt
1/4 teaspoon pepper


1. Pour the vinegar, oil, mustard, maple syrup, salt and pepper into a jar with a tight fitting lid. Shake until a smooth delicious dressing forms.

2. Shred your carrots, cut the peas into small pieces and tear the kale into small pieces. Before tossing the salad together, massage the kale with a small amount of oil or dressing. Use your fingers to rub the oil into the leaves. After a minute or two, you’ll notice the leaves wilting and shrinking. This allows the fibrous leaves to soften and become more tender.

3. Toss the salad together with all of the ingredients and enjoy!




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