How To Cook with Kale

Kale is an all-season leafy green vegetable that is high in fiber, calcium, protein, iron and vitamins A, C and K. It is low in calories and carbohydrates and has zero fat. Kale is anti-inflammatory, supports cardiovascular health, and is rich in antioxidants. Kale is non-starchy, so it is excellent for the diabetic diet.

Kale

Kale can be prepared in many ways. While steaming is the healthiest way, it can also be sauteed, boiled, baked, juiced, and eaten raw. A relatively easy way to cook kale is to steam it for five minutes then chop it up and add it to stews, soups, casseroles and stir-fries, seasoning it to taste. My favorite kale dish is a sauteed medley, which includes garlic, onions, mushrooms, and kale.   


Ingredients:

• 1 and 1/2 pounds coarsely chopped young kale (stems and leaves)

• 1 small onion, thinly sliced

• 8 ounces sliced white or portabella mushrooms

• 2 cloves finely sliced garlic 

• 1/2 cup vegetable stock or water

• 5 tablespoons olive oil

• salt and pepper

Directions: 

1. Heat olive oil in a large saucepan over medium-high heat. 
2. Add the onion and garlic and cook until soft, but not colored. 
3. Raise heat to high and add the mushrooms, stock and kale. Toss to combine. 
4. Cover and cook for 5 minutes. 
5. Remove cover and continue to cook, stirring until all the liquid has evaporated. 
6. Season with salt and pepper to taste.

There are so many wonderful meals that can be made with kale. I hope this easy recipe gets you started. Please feel free to comment with different ways that you have used this awesome vegetable in your kitchen!