Cavolo nero, also known as Tuscan, Lacinato and Dinosaur Kale, is a tangy, sweet green with long blue-green leaves that's packed with folic acid and vitamin C. Kale's intense flavor comes from its glucosinolates, which are broken down in the body to form substances that are suspected to help slow or stop the development or progression of some cancers.
Slow Cooked Cavolo Nero
1 lb cavolo nero, washed, center ribs removed
1/4 cup extra-virgin olive oil
1 sprig rosemary
1/4 teaspoon dried hot red pepper flakes
1 large sweet onion, sliced
5 large garlic cloves, sliced
Freshly ground pepper
Prepare an ice bath in a large bowl. Bring a half-filled large stockpot of water to boil. Add several spoonfuls of salt. Blanch the cavolo nero in rapidly boiling water for 1-2 minutes, until limp. Plunge into the ice bath and drain on towels.
Heat a large saucepan over medium flame. Pour in 1/4 cup olive oil, rosemary, and pepper flakes. Sizzle for a minute. Lower flame to low and add the onion. Season with a few pinches of salt and ground pepper. Allow to cook a few minutes undisturbed, then add garlic and stir, cooking for another several minutes until the onion is just turning golden brown.
Stir in cavolo nero, a few more pinches of salt, and cook for about 30 minutes, checking and stirring often, keeping the color even. Cavolo nero should turn a deep green color. Allow edges to crisp toward the end of cooking.
Remove the rosemary and serve with a sprinkling of sea salt and freshly cracked pepper, to taste.