If you are a little leery of eating kale, thanks to one of our local farmers, I have found your answer to adding kale to your diet. Lacinato—also known as Dinosaur (or Dino) kale—is a dark green leafy vegetable with an earthy, nutty flavor. It does not have the same strong bitterness as other varieties of kale. The slight sweetness helps offset that bitterness and makes it more approachable.

The leaves of Dino kale are hearty and retain a wonderful firm texture even when well cooked, making it a great choice for braising or adding to stews.

Not only is it sweeter and less bitter than typical kale, it contains the same nutritional punch. It is an excellent source of vitamins A, C, and K (over 50% of recommended daily allowances), along with B vitamins, calcium, copper, fiber, iron, manganese, vitamin E, and antioxidants.

Italian doctors often recommend this variety of kale for weight loss. It is filling, very low in calories, and contains no fat.

Give it a try and feel free to let me know what you think!

Dino Kale Salad

Ingredients

• 1 bunch Dino kale
• 1 lemon, juiced
• 3 tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• Pinch of salt
• Pinch of freshly ground black pepper
• Pinch of red pepper flakes
• ⅔ cup fresh Parmesan cheese, grated

Instructions

1. De-stem and slice the Dino kale; place in a bowl.
2. Whisk together olive oil, garlic, salt, black pepper, lemon juice, and red pepper flakes.
3. Pour dressing over kale and toss well to ensure leaves absorb the dressing.
4. Add Parmesan and toss again.
5. Let rest for at least 5 minutes before serving.

Serves 4. Each serving contains: Calories 177, Fat 14g, Protein 7g, Carbohydrates 6g.

Lemon Lacinato Kale

Ingredients

• 1 large bunch Lacinato (Dino) kale, ribs removed
• ½ tablespoon extra-virgin olive oil
• 2 cloves garlic, minced
• ⅛ cup dry white wine
• ¼–½ cup chicken broth
• 1 teaspoon sea salt
• 2 teaspoons fresh lemon juice

Instructions

1. Slice kale into 1-inch pieces.
2. Bring a large pot of water to a boil. Add kale, cover, and cook 3–5 minutes until slightly wilted. Drain well.
3. Heat olive oil in a large frying pan over low heat. Add garlic and sauté until soft.
4. Add kale and wine, cover, and cook until liquid evaporates.
5. Add ¼ cup broth and cook until nearly evaporated and kale is very tender (about 30 minutes).
6. Add additional broth if needed.
7. Season with salt, pepper, and lemon juice. Toss and serve.

Serves 2.

Tuscan White Bean and Kale Soup

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 medium carrots, diced
• 2 ribs celery, diced
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 4 cloves garlic, minced
• 2 (15-ounce) cans cannellini beans, drained and rinsed
• 2 tablespoons Italian seasoning
• 4 cups vegetable broth
• 3 cups chopped kale

Instructions

1. Heat olive oil in a large pot over medium-high heat.
2. Add onion, carrot, celery, salt, and pepper. Sauté 5 minutes.
3. Add garlic and cook 2 minutes until fragrant.
4. Stir in beans and Italian seasoning.
5. Add broth, bring to a boil, then reduce heat and simmer 10 minutes.
6. Blend half the soup until smooth and return to pot.
7. Stir in kale and cook 4 minutes until tender and bright green.

Serve with Parmesan, red pepper flakes, and fresh bread if desired.

Each 1½-cup serving contains: Calories 290, Carbohydrates 38g, Protein 17g.

Southern-Style Dino Kale

Ingredients

• 4 bundles Dino or Lacinato kale
• 3 tablespoons extra-virgin olive oil
• 4 shallots, diced
• 4 garlic cloves, minced
• ¼ cup red wine vinegar
• ¼ cup water
• ¼ cup sugar
• 3 teaspoons Cajun spice
• ¼ teaspoon red pepper flakes

Instructions

1. Remove stems from kale; tear leaves and chop stems.
2. Boil stems 3–4 minutes; transfer to ice bath.
3. Heat olive oil in a pot; sauté shallots and garlic 3 minutes.
4. Add stems, vinegar, water, sugar, Cajun spice, and red pepper flakes.
5. Add kale leaves, stir, cover, and simmer 10 minutes.
6. Stir and serve.

Serves 6–8.

Dinosaur Kale with Potatoes

Ingredients

• 2 cups vegetable or chicken stock
• 2 cups water
• 1 pound red or baby potatoes
• 3 tablespoons extra-virgin olive oil, divided
• 1 pound dinosaur kale, roughly chopped
• 3 garlic cloves, chopped
• ¼ teaspoon red pepper flakes
• Salt and black pepper
• Lemon zest and juice, to taste

Instructions

1. Boil stock and water; add potatoes and simmer 20–30 minutes until tender.
2. Drain and toss potatoes with 1 tablespoon olive oil and salt.
3. Heat remaining olive oil in a sauté pan; add kale and toss to wilt.
4. Add garlic, red pepper flakes, salt, and pepper. Stir-fry 2 minutes.
5. Cover pan and rest 2–4 minutes.
6. Mix lemon zest into kale.
7. Serve kale with potatoes and a squeeze of lemon juice.