Basic Steamed Kale Recipes

STEAMED KALE

Steps:

• Trim kale, discarding the thick ribs and stems. Chop leaves. In a Dutch oven, saute kale leaves in oil until wilted. Add garlic; cook 1 minute longer. , Stir in the water, salt and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until kale is tender. Remove from the heat; stir in vinegar.

SAUTEED KALE

Steps:

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

BASIC STEAMED KALE

Steps:

• *Note: some cooks prefer to leave kale ribs and stalks intact-your choice. Depending on the variety of kale, if the stalks and ribs are thick, I remove them. A salad spinner is handy for washing the kale.
• Shred kale finely and place in a steamer basket fitted in a pot. Don't forget to add a couple inches of water to the pot!
• Throw in the garlic.
• Bring water to the boil. Cover pan, reduce heat to low and steam kale for approximately 10 minutes, or until tender.
• Remove from heat to serving dish. Toss with a little bit of oil of choice, if desired.
• Season with salt and cracked black pepper to taste.

"STEAMED KALE"..THE SUPER FOOD.

Steps:

• 1. STEAMED KALE RECIPE: Wash kale well. Cut off and discard the tough stems. Cut the Kale into 1 inch strips. Heat the oil in a large pot. Add the garlic and cook it for 15 seconds. Add the water, and bring to a boil. Add the kale and toss it to mix well. Cover the pot, and steam the kale for about 6 minutes or until the kale is just tender but still bright green. Serves 4
• 2. TIPS & INFO: ATTRIBUTES:..................................... Kale is high in fiber, calcium, iron and vitamins A,K,and C. It also contains numerous carotenoids. SUPER POWERS:.................................... It has the broadest range of antioxidants in the in the health enhancing cabbage family. It has been found to fight inflammation, promote health heart and to aid in regularity. Kale may also reduce the risk of breast and colon cancer. CHOOSE:......................................... Crisp, dark colored leaves (dark green or purple). STORE:.......................................... Kale should be store in the refrigerator and is best if used within 2-3 days. HOW TO USE:..................................... Wash well and remove stringy stalks.Kale can be steamed or stir-fried. Cook it in with your soup or pasta sauce or use it raw in a salad. Try kale chips by tossing washed and thoroughly dried leaves with olive oil and a little salt, then roasting them at 300 degrees for 20 minutes. WEAKNESSES:........................................ Vitamin K promotes clotting and might be a problem if you are on a blood thinners. Raw kale is difficult to digest, and ma affect thyroid function in some people, cooked kale however does not present the same problem as raw.