Basic Sauteed Kale

BASIC SAUTEED KALE

Serves 4

2 Bunches of Toscana Kale, washed

 ¼ cup spring onions, washed and chopped

1 garlic clove, chopped fine or grated

2 Tbsp olive oil

Sea Salt

Fresh pepper

INSTRUCTIONS

Prep the kale leaves by removing the center stem and then place the leaves flat on the cutting board and cut into thin strips. 

Heat up the olive oil in a saute pan and add the spring onions, cook for two minutes over medium heat then add the kale and cook for another 5 minutes until it is wilted, add the garlic and stir for another minute.  Sprinkle with sea salt and add a dash of fresh pepper.

SERVING SUGGESTIONS

You can serve the sautéed kale as a side dish to accompany chicken or fish. You can also enjoy it for breakfast with a poached egg or a sunny side up egg or under scrambled eggs. 

You can also incorporate it to cooked legumes such as lentils, black beans or chickpeas, just add 4 cups of cooked legumes to the saute pan and you have a great plant based meal rich in fiber and protein and cholesterol free!

BENEFITS OF KALE

Fights Cancer: Kale  is a member of the cruciferous family. Cruciferous vegetables are rich in glucosinolates, and they all:

  • Are anti-inflammatory

  • Contain antibacterial and antiviral properties

  • Inactivate carcinogens

  • Reprogram cancer cells to die off

  • Prevent tumor formation and metastasis

Anti-inflammatory food: kale is a powerful anti-inflammatory agent. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help fight inflammation in the body 

Good for detoxification:  One of the top health benefits of kale is that it’s a natural detoxifier. It not only helps remove toxins, but also helps eliminate them from your body.

Great source of antioxidants: Kale is particularly rich in vitamin C and beta-carotene  (precursor to vitamin A) which are two of the main antioxidant vitamins in the world. This is important because antioxidants are known to counteract the damage caused by free radicals. Also kale is rich in iron and vitamin K.

Uses in the kitchen:

Great eaten raw in salads, sautéed, steamed and added to soups and stews.

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Eilish Murphy