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Sauteed Kale Recipe

Kale is a member of the cabbage family, and is an excellent source of vitamin C, beta carotene, chlorophyll, and manganese. It also contains some iron, calcium, and potassium.

To optimally extract nutrients from kale, it's best to cook it to soften its fibrous structure. Softening its hardy fiber makes it easier for your digestive tract to gain access to the many nutrients within.

Here is a simple and healthy way to prepare kale:

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. Give it one last stir and serve.

Be sure to taste as you add lemon juice. Adding too much can turn the whole dish sour.

We enjoy this dish with avocado and a bowl of brown rice or quinoa.

For a look at this recipe with photos, click here:

How to Make a Delicious Platter of Kale


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Wow! What a great recipe, so healthy and tasty. I added about a teaspoon of Sesame Oil as the Kale was cooking and it really brought out its amazing flavor. Thanks.

I was looking for an easy healthy recipe, and this certainly fit the bill! It was delicious. Will be making this recipe again!

I learned to make the same basic recipe except that I saute the onion in water or water with soy or terriaki sauce, sometimes bits of other veggies, and the water and onions take the place of stock. When finished cooking i sometimes add more flavorings. I always make enough to package the excess kale in covered containers for the frig and use them on other mornings as a side for eggs.