Super Kale
This post is dedicated to my friend, CS. Ever since I added kale to the Oven-Poached Halibut recipe, she has constantly reminded me of how healthful it is, and that we all must eat more kale. And, the thing is, she’s right. Kale is a health super food. According to the World’s Healthiest Foods website, kale has “more nutritional value for fewer calories than almost any other food around.”
It is off the charts for Vitamins K, A & C, and provides a substantial amount of a number of other nutrients, including fiber, calcium, iron, omega 3 fatty acids, and potassium. In short, I’m fully banking on the inclusion of kale in my diet to mitigate, if not negate, the presence of less-virtuous elements in my diet and lifestyle.
As if it didn’t have enough virtues, kale is at its prime during the shift from winter to spring, is a hardy green that will keep in a zip lock bag for at least a few days longer than your typical lettuce, is a cinch to cook, and its deep forest green color gives it eye appeal on your plate.
The following recipe for sauteed kale with garlic can be whipped up in the 5 minutes before you sit down to dinner.
Click here for a printable version of the recipe
Garlic Sauteed Kale, Serves 4
Ingredients:
2 Tbls. Olive Oil
1 Bunch of Kale, chopped into large pieces
3 Cloves of Garlic
½ Tsp. Salt
½ Tsp. Pepper
1 Tbls. Extra-Virgin Olive Oil
Preparation:<
Heat the olive oil in a medium-sized pot over medium heat. Add the garlic and saute for 1-2 minutes.
Add the kale, salt & pepper to the pot, covering with the olive oil and garlic. Cover the pot and let cook for 2 minutes.
Uncover the pot, turn the heat up to medium-high and cook for another minute, stirring constantly.
Remove from the heat, cover the kale with the extra-virgin olive oil, and add salt & pepper to taste.
And, for those wondering, I do see the irony of posting about Kale immediately following the Blackberry Marscapone filled Chocolate Fudge cupcakes.
I appreciate the dedication and will have to try this. I will admit that I am skeptical about how much I will like kale on its own. I think of it as a more rugged version of spinach. But I do love spinach, so we’ll give it a go. If I don’t like it on its own, though, I definately think it could be hidden in soups like your white bean soup where its benefits can be reaped and its presence disguised.
Don’t underestimate garlic’s ability to add great flavor to the kale – and the cooking takes out any bitterness. Its taste reminds me of spinach, but it doesn’t wilt as quickly or drastically.