Seasonal Veggie of the Week: Kale (#2)

Check out this week’s second recipe for Kale Week! Both kale and sweet potatoes start coming into season in Ontario this month, so this is the perfect opportunity to use a bit of both in the recipe below. But before you get cooking, take a look at these quick tips on how to cut kale before cooking with it.

  1. Fold each leaf in half over the stem, making sure that the topside of the green is folded inwards
  2. Cut the folded leaf away from the stem and discard the stem
  3. Cut the leaves up into the desired size according to your recipe


Sweet Potato and Kale Chili

sweet potato kale chili

Serves: 4

Time: 40 minutes


  • 2 medium sweet potatoes – peeled and chopped into 1 inch cubes
  • 1 tbsp olive oil
  • 1 onion diced
  • 2 garlic cloves minced
  • 1 red chili finely chopped
  • 1/2 tsp cayenne pepper (Optional – for extra heat)
  • 1/2 tsp ground cinnamon
  • 1 tsp ground cumin
  • 400 g tin of kidney beans – drained and rinsed
  • 400 g tin of chopped tomatoes
  • 2 large handfuls of kale
  • Salt & pepper , to taste


  1. Heat the olive oil in a large saucepan and add the sweet potatoes, onion and garlic. Cook on a medium heat for 5 minutes until the veg has softened slightly.
  2. Stir in the chili, cayenne pepper, cinnamon and cumin and cook for a futher couple of minutes.
  3. Add the kidney beans and chopped tomatoes, stir to coat the vegetables thoroughly then simmer gently for 30-35 minutes. Add a little water if it becomes too thick.
  4. At the last minute, add the kale. Don’t over cook it, just let it wilt slightly so it retains colour and texture.
  5. Season with salt and pepper and enjoy!


Seasonal Veggie of the Week: Kale

Welcome to Week 4 of our Seasonal Fruit/Veggie of the Week series! This week’s seasonal veggie of the week is quite popular, but still tends to cause a bit of confusion in the kitchen: Kale.

Kale is a vegetable in the cabbage family, originating from the Eastern Mediterranean and Asia Minor where it has been cultivated, eaten and used for medicinal purposes for over 4000 years. In addition to being cooked in food, it was also used to treat bowel problems by the ancient Greeks. It was introduced to western Europe by the 1200-1300s. Like cabbage, kale is an extremely hearty vegetable that is easy to grow and can tolerate cooler climates. It first comes into season in June, but can continue to be harvested until the ground freezes in early winter. Because it is so hearty, kale has historically been consumed most during times of famine and food shortages.

Kale was first brought to Canada by Russian traders in the 1800s, but it only started to become more popular in Canada as an edible vegetable in the 1990s. Kale has since become extremely popular as a “super food” in North America because of its important nutrient content. 1 cup of chopped kale provides you with 134% of your body’s daily Vitamin C requirements and 133% of your Vitamin A requirements.


Kale Pesto Pizza


Makes: 1 large pizza

Time: 30 minutes



  • 1 batch/1 lbs pizza dough
  • 2 cups (8 ounces) grated mozzarella cheese (or vegan mozzarella to make vegan, ex. Daiya mozzarella style shreds)
  • 1 cup lightly packed kale, chopped into small, bite-sized pieces
  • 1 teaspoon olive oil
  • Optional garnishes: red pepper flakes

Kale Pest (yields about 1.5 cups):

  • 3 cups (about 1 small bunch) packed kale, thick ribs removed and roughly chopped
  • ¾ cup pecans or walnuts
  • 2 tablespoons lemon juice (about 1 small lemon)
  • 2 to 3 cloves garlic, depending on their size
  • ¾ teaspoon salt


  1. Preheat oven to 500 degrees Fahrenheit with a rack in the upper third of the oven. If you’re using a baking stone or baking steel, place it in the oven on the top rack. If you’re using store-bought dough, check the instructions of the package. It might need to rest at room temperature while you work on the pesto.
  2. Make the pesto: In a food processor, add the kale, pecans/walnuts, lemon juice, garlic, salt and several twists of freshly ground black pepper. Turn on the food processor and drizzle in the oil. Process until the pesto reaches your desired consistency, stopping to scrape down the sides as necessary. Taste and add more lemon juice, salt or pepper if necessary.
  3. Prepare the pizza dough as directed. If you’re using store-bought dough, I’d roll it out into one large pizza. I like to roll out the dough on pieces of parchment paper for easy transfer to the oven. For best results, roll the dough out as thin as reasonably possible while maintaining an even surface level.
  4. Top pizza with an even layer of pesto (you may end up with extra pesto, which would be great on pasta or as a sandwich spread, etc.). Sprinkle cheese over the top. Lastly, in a small bowl, toss 1 cup chopped kale with 1 teaspoon olive oil and a sprinkle of salt. Rub the oil into the kale so it’s covered with a light, even layer. Distribute the kale evenly over the top of the pizza.
  5. Transfer pizza to the oven, either on a baking sheet or onto your preheated baking stone. Bake until the crust is golden and the cheese on top is bubbly (about 10 to 12 minutes on a baking sheet, or as few as 5 minutes on a baking stone). If desired, top pizza with a light sprinkle of red pepper flakes. Slice and serve.



Seasonal Veggie of the Week: Bok Choy (#3)

Welcome to recipe #3 of Bok Choy week! We were selling some lovely large bok choy at yesterday’s market for $2.00 per head. Check out the pictures up on our Instagram account: goodfoodmarket_gbc.

Remember that large bok choy can often be used in the same recipes as baby bok choy. As the name suggests, baby bok choy is simply bok choy that hasn’t reached full maturity. Many people find it easier to use because it can be cooked whole without the need to cut it up. It also has a somewhat sweeter flavour than fully mature bok choy.


Bok Choy with Garlic and Sauce


Serves 4

Time: 10 minutes


  • 3 cloves garlic minced
  • 1 tablespoon canola oil
  • 16 ounces bok choy or baby bok choy
  • 1 1/2 tablespoons oyster sauce (for vegetarian/vegan version, use Hoisin)
  • 1 teaspoon dry sherry or shaoxing wine
  • 1 teaspoon soy sauce
  •  ground black pepper to taste


  1. Bring a pot of salted water to boil and add bok choy. Boil for 1 minute and drain. Rinse under cold water and drain again. Set aside.
  2. In a pan over high heat, add oil and garlic and cook for 1 minute. Add bok choy and all the other ingredients and cook for 2 minutes.
  3. Turn the heat off and transfer bok choy and sauce to a plate. Serve immediately.