"STEAMED KALE"..The Super Food.

Nancy J. Patrykus

By
@Finnjin

Here is a very simple, fast and quick recipe for a nutritious vegetable dish.
If you have never eaten it,
I hope you will try it just once.
You may love it.
Because I am on Coumadin, for my heart this led me to do a little kale research on the internet.
Nancy 7/12/13


Featured Pinch Tips Video

Rating:

Comments:

Serves:

Family

Prep:

10 Min

Cook:

5 Min

Ingredients

1 lb
kale
2 tsp
oil
2 clove
garlic
1/4 c
water

Directions Step-By-Step

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.

About this Recipe

Course/Dish: Vegetables
Other Tag: Quick & Easy
Hashtags: #Info, #kale, #tips