By MCFM Nutrition Interns
- 2 cups packed kale leaves (torn from stems)
- ½ cup of nuts (walnut, pine, cashew, almond, etc.)
- ½ cup grated Burr oak cheese from Shepherd’s Way Farm (optional, or substitute parmesan)
- 3 cloves of garlic, peeled
- ¼ cup olive oil
- Salt, to taste (about ½ teaspoon)
- Black or red pepper, to taste (about ¼ teaspoon)
Combine all ingredients in a food processor and pulse. Scrape down the sides occasionally.
Continue pulsing and scraping until pesto has reached desired consistency.
Serve as a dip with bread and fresh vegetables, on sandwiches, in soups or traditionally with a big bowl of pasta! You can store unused pesto in an airtight container in the refrigerator for up to 1 week.
Purchasing and Storage
Kale is a dark, leafy green that grows best in colder climates. It is related to cabbage and collard greens. While the leaves are usually green and ruffled, there are several varieties, including some that are purple in color, and others with flat leaves, known as dinosaur kale.
Look for kale with firm, green leaves with no yellow spots or signs of wilting. Kale will keep in the fridge for several days wrapped in plastic. If your kale begins to wilt, simply cut off the ends of the stems and soak the kale in water for a few hours, just like flowers in a vase!
One cup of raw kale provides about 30 calories, 1g fiber, 2g protein and 7g carbohydrate. Kale is rich in vitamin A, vitamin K, vitamin C, and calcium. It also contains sulforaphane, which is thought to have anti-cancer properties.