Makes 16 to 20 (2-in.) fritters

Note: Don't skimp on the salt. Serve these fritters with Gorgeous Green Chutney (recipe follows) and sour cream. From "The Book of Kale," by Sharon Hanna.

• 1 c. frozen shelled edamame

• 1 heaping cup kale leaves

• 1/2 tsp. salt, plus a pinch or two

• 1 tsp. ginger root, minced

• 1/2 tsp. ground cumin

• 2 tbsp. water

• 2 eggs, separated

• 2 tbsp. flour

• 1/2 tsp. baking powder

• Vegetable oil for frying

• Gorgeous Green Chutney (recipe below)


In bowl of food processor, combine edamame, kale leaves, salt, ginger and cumin. Pulse briefly once or twice -- the mixture should still be recognizable and not a paste. Add 2 tablespoons water, egg yolks, flour and baking powder; pulse once or twice more. Scrape mixture into a bowl.

Beat egg whites until they hold peaks but are not completely stiff. Using a spatula, fold into the edamame/kale mixture.

Heat a little oil in a large heavy-bottomed skillet on medium-high. Drop batter by spoonfuls and fry for about 3 minutes on each side. Turn the heat down a little once the fritters get frying.

Do not crowd the fritters. Fry 5 or 6 at a time, then remove and drain on paper towel. You'll have to add a little more oil to the pan each time. Serve with Gorgeous Green Chutney.

Nutrition information per each of 20 fritters:

Calories 43 Fat 3 g Sodium 87 mg

Carbohydrates 2 g Saturated fat 1 g Calcium 21 mg

Protein 2 g Cholesterol 19 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1/2 fat.



Makes about 11/2 cups.

Note: This is more of a fresh salsa than the usual chutney. It's good on grilled chicken or fish, as a bruschetta topping, or on a crunchy rice cracker with a dab of goat's cheese, cream cheese or brie. From "The Book of Kale," by Sharon Hanna.

• 1 c. cilantro, coarsely chopped

• 1/4 c. chopped fresh mint leaves

• 1 tart apple (Granny Smith works well), cut into chunks

• 1 fresh jalapeo, seeded, deveined

• 1 medium tomato, cubed

• 2 tsp. sugar

• 1 tsp. lemon juice

• 1 small garlic clove, minced

• 1/2 tsp. salt

• 1/2 tsp. whole cumin seed


Combine all ingredients in a food processor and whirl briefly until ingredients are chopped fine.

Nutrition information per cup:

Calories 28 Fat 0 g Sodium 200 mg

Carbohydrates 7 g Saturated fat 0 g Calcium 11 mg

Protein 0 g Cholesterol 0 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable.



Serves 4 to 6.

Notes: For more tender greens, blanch the kale a minute or two before cutting. Add a handful of pepitas (raw pumpkin seeds) for extra crunch. From "The Book of Kale," by Sharon Hanna.

• 8 c. Tuscan kale, trimmed and cut in chiffonade (in thin strips or shreds)

• 11/2 c. cooked cannellini or other white beans, drained

• 3 whole heads of garlic, roasted, cloves removed and skinned

• 6 to 8 red radishes, quartered

• 6 small tomatoes, quartered

• Flat Italian parsley leaves, for garnish

Basil Vinaigrette:

• 3 tbsp. wine vinegar

• 1 garlic clove

• 1/4 c. olive oil

• 1 tbsp. honey

• 1 tsp. Dijon mustard

• Pinch of salt

• 1/4 c. fresh basil leaves


Place kale on a platter or in shallow, wide bowl. Scatter beans around artfully, then compose the salad by placing the veggies all over. Garnish with parsley. Dress with basil vinaigrette or another that you like.

To make vinaigrette: In a blender, process ingredients until creamy, adding a bit of extra oil if needed. (Makes about 3/4 cup vinaigrette.)

Nutrition information per each of 6 servings:

Calories 244 Fat 10 g Sodium 96 mg

Carbohydrates 33 g Saturated fat 1 g Calcium 210 mg

Protein 9 g Cholesterol 0 mg Dietary fiber 6 g

Diabetic exchanges per serving: 3 vegetable, 1 bread/starch, 2 fat.



Serves 6.

Note: From Gourmet's "Easy Dinners."

• Salt

• 11/2 lb. kale, leaves torn from stem and center ribs (discard stems and ribs)

• 1/2 c. sliced almonds

• 1/4 c. extra-virgin olive oil

• 3 large garlic cloves, minced

• 1 medium onion, chopped

• 1/4 tsp. red pepper flakes

• Salt and black pepper

• 1 lb. whole-wheat penne

• 1/2 c. grated Parmigiano- Reggiano

• 1/4 c. (1/2 stick) unsalted butter, cut in pieces


Cook kale in a 6- to 8-quart pot of well-salted boiling water, uncovered until just tender, 4 to 8 minutes.

Transfer kale with tongs to a colander; reserve water. When kale is cool enough to handle lightly, squeeze to remove excess liquid, then chop into bite-size pieces. Return water to a boil for pasta.

Cook nuts in oil in a 10-inch heavy skillet over medium heat, stirring, until golden, about 2 minutes. Transfer with a slotted spoon to towels to drain. Cook garlic, onion, pepper flakes, and 1/4 teaspoon salt and 1/4 teaspoon pepper in remaining oil, stirring occasionally, 8 to 10 minutes. Remove from heat.

Cook penne in boiling water until al dente. Reserve about 2 cups of pasta water, then drain pasta. Return pasta to empty pot; stir in cheese, butter, kale, onion mixture, 1 cup reserved pasta water, and salt and pepper to taste. Cook over low heat, stirring, 1 minute, moistening with additional pasta water if desired. Serve sprinkled with almonds and additional cheese.

Nutrition information per serving:

Calories 520 Fat 24 g Sodium 700 mg

Carbohydrates 64 g Saturated fat 8 g Calcium 230 mg

Protein 18 g Cholesterol 27 mg Dietary fiber 9 g

Diabetic exchanges per serving: 1 vegetable, 4 bread/starch, 1/2 high-fat meat, 4 fat.



Makes 8 to 10.

Note: These are dropped by the spoonful, but you could also use a cookie cutter or knife to make triangles or other shapes. If you are making smaller ones, knead in about 1/4 cup extra flour at the end to make the dough easier to handle.

• 2 c. kale leaves, loosely packed

• 2 c. unbleached flour

• 1/2 tsp. salt

• 1 tsp. baking soda

• 1/2 tsp. baking powder

• 1 tbsp. sugar

• 1/3 c. cold butter

• 1 egg

• 3/4 c. buttermilk

• 1/2 c. cooked squash or pumpkin in small dice

• 3/4 c. Cheddar cheese, grated


Preheat oven to 375 degrees. Set oven rack in the middle.

Steam kale for a minute or two, just to blanch. Chop kale finely, squeezing out as much liquid as you can. You should have less than 1 cup chopped kale. If you have more, save it for soup or eat it. (Too much will make the scones sticky.)

Blend or sift the flour, salt, baking soda, baking powder and sugar together. Cut in the butter with a pastry blender or your fingers.

In a small bowl, beat the egg, then add the buttermilk, continuing to beat until well combined. Add egg/buttermilk mixture, along with squash, kale and cheese to dry ingredients, mixing with a fork just enough to combine.

Drop by spoonfuls onto parchment-paper-covered cookie sheet. Bake about 20 minutes until lightly browned.

Nutrition information per each of 10:

Calories 210 Fat 10 g Sodium 406 mg Carb 24 g Saturated fat 6 g Calcium 110 mg

Protein 7 g Chol 44 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 bread/starch, 1/2 other carb, 1/2 medium-fat meat, 1 1/2 fat.