Vegetables

Sauteed Kale

As you know I love to find ways to add more vegetables to our daily meals.  Recently a good friend loaned me a book simply entitled Kale by Stephanie Pedersen.  It’s packed with lots of great information and recipes, not only about kale, but other vegetables as well.  The book describes many benefits than can occur when eating kale 3 – 4 times per week.  Skin health and energy due to a high percentage of Omega 3’s, reduced joint pain because of the anti-inflammatory components, improved vision from beta-carotene and many others benefits.  I don’t know about you but I could certainly use help in all of those areas!  That inspired me to add more kale to our meals in addition to the kale massaged salad that we usually have once a week.

One easy way to add kale is to make this simple saute.  The addition of a good quality balsamic vinegar adds even more flavor.

First wash, spin dry, and tear the kale into bite sized pieces.  Use coconut oil, olive oil, butter or a combination of the three to saute the chopped onion.  Add kale to the skillet and toss until the kale is cooked down and tender, about 3 – 4 minutes.  Add a sprinkling of salt and some freshly ground pepper then serve immediately.  For extra flavor I like to add balsamic vinegar after serving.  My favorite brand in Napa Valley which is available at Sprouts.  I like the grand reserve type as it is thicker and sweeter than the regular balsamic vinegar I use in salad dressings.

If I’m lucky enough to have some leftover I put it in scrambled eggs the next morning.  Whip up the eggs in a bowl and add the leftover sauteed kale.  Cook in butter and you’ll love this tasty way to get even more vegetables into your diet!

Sauteed Kale
Author: Let’s Eat
Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
Ingredients
  • 1 – 2 tablespoons butter, coconut oil or olive oil for sauteing
  • 1/2 small onion, chopped
  • 1 bunch kale, washed, driedc and torn into bite sized pieces
  • Salt and pepper to taste
  • Balsamic Vinegar, opt.
Instructions
  1. Add oil to skillet melt over medium heat
  2. Saute onion until soft and translucent
  3. Add kale to skillet and saute turning occasionally, cooking until wilted down and tender, 3 – 4 minutes
  4. Sprinkle with salt and pepper
  5. Add balsamic vinegar to individual servings if desired

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s