Kale has an undeserved reputation as a healthy vegetable to grudgingly eat even though (as the rumor goes) it tastes gross. That’s unfortunate, because this reigning king of nutritious, leafy greens can actually be delicious! Try these simple steps to create a bowl of lovely, mild tasting and deliciously seasoned kale. One serving of this recipe contains more than full day’s worth of Vitamins A and C, along with a healthy dose of calcium, potassium, fiber, protein, and iron… all for less than 100 calories.
Ingredients (Makes 2 lunch-size servings)
4 large leaves of curly kale, center stalk removed
1 teaspoon coconut oil
1 teaspoon olive oil
1 teaspoon minced onion
1/2 teaspoon minced garlic
1/2 teaspoon minced ginger
sea salt to taste
Step 1) Combine olive oil, onion, garlic, and ginger. Blend well and set aside.
Step 2) After removing the center stalk from the kale leaves, slice them into 1/2 inch slices.
Step 3) Melt coconut oil in a medium pan over medium heat. Add sliced kale and allow to sizzle for 2 minutes, stirring gently every 30 seconds. Allowing the kale to sit on the bottom of the pan undisturbed for 30 seconds at a time will allow a bit of the kale to “fry” and take on a pleasant, roasted flavor.
Step 4) After 2 minutes have passed, add 2 tablespoons water to the pan and quickly cover with a tight fitting lid. Still cooking over medium heat, allow kale to steam for 3 more minutes. Do not lift lid during those 3 minutes! This process breaks down the bitter tasting oxalic acid found naturally in kale. Not only does steamed kale taste better, the process actually increases the bioavailability of nutrients – your body is able to USE more of the vitamins and minerals in steamed kale than in raw kale!
Step 5) While the kale is steaming, smear the olive oil mixture all over the bottom and sides of your serving bowls.
Step 6) Transfer steamed kale into serving bowls and lightly toss to coat with dressing. Sprinkle with sea salt and serve warm.