February 28, 2012

That Healthy Green Leaf

Well, that healthy green leaf is kale!  It seems as though Kale is bombarding it's way through the grocery stores and pushing spinach out of the way!  Although, I love spinach, it's best to have variety and try new things when it comes to vegetables.  The first time I tried kale, I made kale chips.  I will eventually post about how easy it is to make kale chips, soon, but for now, I will share my basic sauteed kale recipe that I actually found on Pinterest from here.

Before I go into the details of the recipe, I need to explain how super nutritious kale is:
  • Loaded with Vitamins A, C, K
  • Low in calories
  • Good source of fiber, calcium, and minerals
Benefits of kale:
  • Promotes eye health
  • Reduces risk of cancer
  • Helps fight against cancer
  • Promotes bone health
  • Reduces risk of heart disease
  • Lowers blood cholesterol levels
  • Promotes antioxidant activity
More information can be found here.

As for the recipe here are the simple ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 to 1 1/2 pounds kale, ribs removed, coarsely chopped
  • 1/2 cup water
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 2 to 3 teaspoons vinegar of any kind
  • 1/4 teaspoon salt
Tip: To make this recipe even easier than it already is, I used packaged, pre-washed kale along with already prepared garlic in a jar.
    I deviated somewhat from the original recipe.  I added 1 tablespoon of oil to Dutch oven over medium heat.  I then added kale and cooked it for about 1 to 2 minutes till leaves were bright green.  I then added water and lowered heat to low and cooked covered till leaves were tender.  This took about 10 to 12 minutes.  I then pushed kale to one side of the Dutch oven and poured 1 teaspoon of oil, garlic, and crushed red pepper on the empty side and cooked till I could smell everything.  Then I removed it from the heat, combined and tossed the leaves around in the seasoning.  I then topped it off with balsamic vinegar and sea salt.

    Bottom line: This recipe not only tastes amazing and is super easy to make, but it only comes in at 80 calories!  It's a win-win, folks!


    1. I love greens. I will have to pick some of these up and give them a try. I wonder if it is easy to grow in the garden.

      1. Hi Elaine... I've never known anyone who grew kale in their garden, but I think it would be a great thing to grow yourself! I know it does better in cooler temperatures.

    2. Replies
      1. Hi Maya! It's super tasty. BTW, just checked out your makeup blog and LOVE IT... newest follower : )

    3. I have not had Kale, but I keep hearing about it. Might have to try it one day. I love cabbage, maybe this would be okay.

      Thanks for visiting & commenting on my Garlic Bites recipe! :)

      1. Hi Wendy! Definitely give it a try! There are different ways a preparing it, too. I am in love with your garlic bites recipe. I have got to make that ASAP! Newest follow of your blog : )

    4. I'm going to have to try this sometime, it looks pretty yummy!

      I've featured your blog as a recipient of the Liebster Award :)


    5. I haven't tried cooking with kale yet, I might have to try this one! Thank you so much for linking this up to the "Cowgirl Up!" Linky party. I really appreciate your participation.


    6. Kale makes an appearance at least once a week at our house!

      1. Hi Leslie! Thanks for stopping by! I love your blog and can't wait to see more vegan goodness from you!

    7. I love kale. My favorite green smoothie is kale, cilantro, lemon juice and a sprinkle of salt. I'll have to try your recipe soon. Thanks for linking up!

      1. Wow that sounds amazing! I need to start making green smoothies. They seem to be popping up everywhere! Thanks for hosting another great party!


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