Kale is certainly the vegetable du jour. Why? It is so chock-full of vitamins it’s considered a super food. We see it in all kinds of recipes from chips to salads. Here’s a simple recipe that is sure to be a crowd pleaser for your family!

Kale’s Nutrition Profile

Kale is low in calorie, high in fiber and has zero fat. One cup has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, as well as folate and magnesium. It is also a very good source of vitamin B6, dietary fiber, calcium, potassium, vitamin E, vitamin B2, iron, vitamin B1, omega-3 fatty acids phosphorus, protein, and niacin.

How to Cook With Kale

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.

What Spices Go Well With Kale

The category of leafy greens is quite large and includes kale, Swiss chard, collard greens and mustard greens, just to name a few. Pair greens with basil, bay leaf, coriander, garlic, ginger, red pepper flakes, marjoram, oregano, nutmeg and rosemary.

Sauteed Ginger-Soy Kale

6
  • 1bunch fresh kale, untrimmed
  • 1Tbspsesame oil or canola oil
  • 2cloves garlic, chopped
  • 1Tbspchopped fresh ginger
  • 2Tbspsoy sauce or tamari
  • 1Tbsplime juice
  • 1Tbsptoasted sesame seeds (optional)
  1. De-stem kale and chop leaves into strips. Thinly slice stems, chopping off any rough ends.
  2. Wash and dry leaves and stems.
  3. In large saute pans, combine oil, garlic, and ginger. Cook until fragrant, stirring frequently, for approximately 5 minutes.
  4. Add stems and leaves, and saute for about 10 minutes. Leaves will begin to wilt and turn dark green.
  5. Add soy sauce. Continue cooking until greens and stems are soft and soy has been reduced to a glaze, approximately 10 more minutes.
  6. Remove from heat. Stir in lime juice and sesame seeds, if using. Serve warm.
Project Bread
print recipe

Get more recipes from the UVM Medical Center. View our Recipe Collection by clicking here. 

Get even more recipes from Vermont Harvest of the Month

Subscribe to Our Blog

Comments