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How to Make a Delicious Platter of Kale
Posted by Kristen on Oct 31, 2011
Yes, it's quite possible. Kale is tough to chew when raw, but when cooked properly and combined with onions, garlic, and lemon juice, it makes an excellent companion to rice, quinoa, eggs, fish, chicken, and beef.
Cooking kale actually helps your body extract more nutrients from within. Kale is naturally abundant in vitamin C, carotenoids, iron, and phytonutrients called glucosinolates that can significantly reduce your risk of most types of cancer. - Ben Kim
To make a delicious platter of sautéed kale, you'll need:
1 bunch of kale, washed and chopped into bite-size pieces
1 yellow onion, sliced
1-2 cloves of garlic, minced or finely chopped
2-3 tablespoons of extra virgin olive oil
Juice of 1/4 lemon
1/2 cup of vegetable broth or water
Sea salt and pepper, to taste (optional)
Warm olive oil over medium heat in a large pot or pan.
Add onions and cook for 3-5 minutes or until slightly translucent. Be sure to stir the onions around once in a while so that they don't burn.
Add garlic and kale and mix them together with onions.
Allow garlic, kale and onions to cook for one minute, then add vegetable broth and cover pot or pan for 4-6 minutes.
Check kale from time to time starting at the 4 minute mark for tenderness.
Once kale is tender, add sea salt and just a few drops of lemon juice. Be sure to taste as you add lemon juice. Adding too much can turn the whole dish sour. Give it one last stir and serve.
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We enjoy this sautéed kale dish with avocado slices and a bowl of brown rice or quinoa. Many thanks to Kristen for the lovely photos.
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