Creamy polenta topped with kale and mushrooms.

Tatomme P. Flanagan

It’s that time of year again; the tissue papers are piling up faster than your workload. Hello cold and flu season. Rather than reaching for the what-seems-to-be-a-quick-over-the-counter-fix, try reaching for that dark green tree-looking thing in the produce section of your grocery store, otherwise known as kale. Luckily for us, kale’s peak season happens to fall during cold season, as the frost tends to sweeten the leaves.

The nutrient-dense vegetable is loaded with phytochemicals, minerals, and Vitamins A, B, C and K, which aid in beautifying skin, boosting the metabolism, increasing the immune system and fighting off cancer. To top that off, kale scores a perfect 1,000 on Dr. Joel Fuhrman’s Aggregate Nutrient Density Index  (ANDI), which measures the amount of nutrients per calorie.

However, I have never been one who enjoys calculating, especially when it interferes with one of my all-time favourite activities: eating. So instead, I have gathered up a few kale recipes that only vary in preparation time (not deliciousness) because I know that as students, we’re always looking for quick fixes.

Fight off that flu and enjoy!

Grocery Store Prices Rundown:

Metro: $2.99
No Frills: $1.99
Loblaws: 2/$5 $3.99 for organic
Sobeys: $2.99
Whole Foods: $2.99 for organic

Creamy Polenta topped with Kale and Mushrooms

Time: 30 minutes

* Adapted from Bon Appétit, 2006

** Serves 4 people

Ingredients

1 ¼ cup corn meal
2 cups water
1 cup almond milk (or other milk substitute, or milk)
¼ cup sharp cheese, optional (aged white cheddar, parmesan, etc.)
¼ tsp. salt
1 tbsp extra virgin olive oil
2 garlic cloves, minced
½ cup diced onion
3 cups sliced mushrooms (cremini, oyster, portabello, etc.)
4 cups roughly chopped kale
¼ cup pancetta or bacon (optional)
1 tbsp. balsamic vinegar
2 tbsp. freshly squeezed lemon juice
¼ tsp dried thyme
Dried chili flakes, to taste
Sea salt and pepper, to taste

Method

1. In a medium sized pot, bring water and milk to a boil. Slowly add cornmeal, and reduce heat to a simmer.  Stir occasionally for 20 minutes, until the cornmeal has completely thickened.  Stir in cheese, if using, and salt. Cover and set aside.
2. Meanwhile in a large frying pan on medium heat, sauté garlic and onion in olive oil for a couple of minutes.  Add kale and continue sautéing for about 5 more minutes.  Then add mushrooms (and pancetta, if using.)  Reduce the heat to low-medium, and continue to sauté until the kale has gone limp and most of the juices have evaporated from the mushrooms.  Drizzle balsamic vinegar and lemon all over, and sprinkle on the spices.  Stir.
3. To plate, spread the polenta mixture into a pancake on each plate and top with kale mixture.  Serve.

Avocado Kale Salad

Time: 20 minutes

*Adapted from GoneRaw 

1 bunch kale, roughly chopped and washed
1 avocado
2 tbsp. extra virgin olive oil
1 tbsp. lime juice
Sea salt and pepper, to taste
¼ tsp. paprika

Method
1. In a small bowl, mash the avocado with the lime juice until it is the consistency of a dip. 
2. In a separate bowl, toss together the kale and tomato.  Massage (with hands) the avocado, olive oil, and spices into the mix as this softens the roughness of the kale and makes it easier to digest.  Serve as a side or as a main dish. 

Crispy Kale Chips

Time: 15 minutes

1 bunch kale, roughly chopped and washed
2 tsp. olive oil
Toppings of choice: nutritional yeast, sea salt, dill, dried chilis, dried onion, etc.

Method

1. Preheat the oven to 375 degrees.  After washing and drying in a salad spinner, spread the kale pieces into an even layer on a baking sheet.  Drizzle on olive oil and sprinkle on whichever toppings you have chosen.
2. Bake for 15 minutes, or until the leaf sides have curled up.  Let cool and serve.