Kale Greens are one of the most nutritious foods you can put into your body. Learn how to cook kale greens so you can add more leafy vegetables to your healthy diet.
How to Cook Kale Greens – Sauteed Kale with Garlic
When one decides to get healthy, or even a little healthier, they reach for the nutrient-dense kale. You see a big bunch of kale at your local farmers market, and you excitedly grab a big bunch.
You bring it home and you realize you have no idea how to cook kale.
There are a lot of recipes on “how to cook kale greens,” or “how to cook kale,” but what you really need to know is the steps you need to take from start to finish, once you take that kale out of the bag.
Our first piece of advice is – don’t put the kale away. Prep your kale for dinner that night or to use throughout the week. Do not put the kale away until it’s prepped!
First, How to Prep Your Fresh Kale Greens
Prepping your kale greens is important to keeping the kale healthy and fresh:
- Wash the kale thoroughly, making sure to get all the curly leaves clean. Let drip dry in your colander.
- Using a small sharp knife, carefully cut the center rib out of each piece of kale.
- Cut the kale into very small pieces.
- Put all of the kale in an air-tight container to use for smoothies, steam for breakfast, or continue on and make yummy Sauteed Kale with Garlic.
Ingredients Needed for Sauteed Kale Greens with Garlic
1 bunch of fresh kale
2 tablespoons of olive oil
2 cloves of garlic
2 tablespoons of water
2 tablespoons of grated Parmesan cheese
Step 1. Using a large skillet over lower heat, gently sauté the garlic in olive oil.
Step 2. Turn the heat to medium and add the kale; continue to saute for about 3-4 minutes, stirring constantly with a spatula.
Step 3. Lightly salt & pepper the kale and add a few tablespoons of water while cooking. The steam will help to soften the kale.
Step 4. Once the kale is cooked & softened, sprinkle the Parmesan cheese over all.
Step 5. Stir in the cheese and serve the kale!
Easy Additions to Kale Greens:
Red Bell Pepper, diced
Mushrooms, sliced
Radishes, sliced and sautéed
Purple Onions, diced
Awesome Kale Recipe
- 1 bunch fresh kale cleaned and ribs removed. Chopped into small pieces
- 2 tablespoons olive oil
- 2-3 cloves of garlic
- 2 tablespoons water
- 2 tablespoons grated Parmesan cheese
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Using a large skillet over lower heat, gently saute the garlic in olive oil.
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Turn the heat to medium and add the kale; continue to saute for about 3-4 minutes, stirring constantly with a spatula.
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Lightly salt & pepper the kale and add a few tablespoons of water while cooking. The steam will help to soften the kale.
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Once the kale is cooked & softened, sprinkle the Parmesan cheese over all.
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Stir in the cheese and serve the kale!
Can You Steam Kale?
Yes, we love steamed kale. Just add about 2-3 cups of the roughly chopped kale to your steamer basket and cook for about 10-12 minutes.
You can read more here — > Why You Should Add More Kale to Your Diet
How Many Calories are in Kale?
There are only about 30 calories in a cup of chopped kale. Kale is low in calories and also helps with weight loss because it’s full of fiber that will help to keep you fuller longer.
Learn how to cook kale greens by making this delicious kale recipe!
For this kale recipe, we used RED KALE! We love Red Kale! Read more on why you should use red kale whenever you can find it.
You Can Also Cook Kale Greens in Recipes
You don’t have to sauté or steam kale to have a delicious side dish. You can also cook kale right in your favorite recipes!
Creamy Potato Soup with Mushrooms and Kale
Always Try to Purchase Organic Kale to Cook and use in Recipes
The best kale to buy is organic kale that has not been treated with any chemicals while it’s being grown. Organic vegetables is becoming more important to good health.
How Many Different Varieties of Kale?
When it comes to kale, there are 4 different variants that are available: Curly kale, Red Russian kale, Lacinto kale and Redbor kale. Curly kale is probably the one that springs to mind when thinking of this vegetable, but this article is going to focus on Redbor kale and how it is different from standard Curly kale.
Why Red Kale Trumps Standard Kale
Everyone knows that kale is one of the best super foods available at the grocers and its recent increase in popularity proves that it does what it says it does. Kale makes for an excellent addition to lunches and dinners and can provide you with a whole plethora of added health benefits beyond being a leafy Brassica family vegetable.
Color Difference
Primarily, the first difference is the color. The reason Redbor kale is a deep purple is due to its anthocyanin content, or as they are more commonly known flavonoids. Flavenoids produce red, pink and purple shades in plants and provide some amazing health benefits from antioxidant properties to being studied as a way to fight cancerous cells. The nutrient dense Rebor kale packs a powerful punch of vitamins and minerals ranging from Vitamins A and C, iron, potassium, calcium, fiber and protein.
Flavor Difference
The next distinction between Redbor kale and Curly kale is the flavor. Redbor has a mild yet nutty flavor with an earthy and sweet aftertaste when compared to standard kale. This edible plant is also grown for ornamental purposes in gardens around the world due to its striking color and can often be found planted alongside purple cauliflowers. When it comes to nutrition Redbor and Curly kale are almost identical, with Redbor containing slightly more antioxidant properties.
Child Friendly Kale
Redbor kale also proves as a better way to introduce children to the vegetable as the color and flavor are better suited to the younger palette (we all know kids aversions to green things.) As with all types of kale, too much of a good thing can cause you more harm than good, and over consumption can cause issues with your thyroid and kidneys. As a simple rule of thumb, you can enjoy a daily serving of kale without concern but don’t have it for breakfast, lunch, and dinner 7 days a week.
Kale summary
Kale, no matter its color or variation makes for a fantastic addition to meals and helps provide the body with much-needed vitamins and minerals and its antioxidant properties can help build a strong immune system and overall improved sense of health and well-being.
You will love our Sauteed Kale with Sausage and Apples Recipe
– How To Add More Kale to Your Diet and The Health Benefits of Kale –
According to the National Cancer Institute, kale is yet another valuable cruciferous vegetable that has promise in helping humans win the battle against cancer.
By adding more cruciferous vegetables to our diet we can actually prevent so many diseases.
Kale is the king of the jungle when it comes to nutrient dense foods. Loaded with nutrients, yet low in calories. Kale is loaded with vitamins, fiber and antioxidants that work to keep us healthy and active. Kale is also a a good source of iron, calcium, magnesium and potassium.
Kale is rich in important nutrients, such as lutein, zeaxanthin, vitamins A, C, E, and K; folate; and minerals. Kale also contains glucosinolates, or sulfur-containing chemicals. While the folate found in kale does not have a direct impact on cancer treatment, it does help to reduce the risk of complications from cancer and its treatment by lowering risks for heart disease.
The Tasty Health Benefits of Kale
One of the healthiest vegetables you can eat, kale is packed with vitamins, antioxidants, and nutrients that improve your body from skin to heart. Take a look at some of the health benefits you can look forward to the next time you serve up a plate of kale!
It’s Nearly Calorie Free
Since it’s nutritious, satisfying and low-calorie, kale is a great food to assist weight management. A cup of kale is loaded with nutrition but only has about 36 calories and 0 grams of fat, so you can add some to your plate to make meals more satisfying and nutritious without worrying about excess calories.
It’s Full of Vitamin A
Vitamin A maintains the health of your immune system and skin. Vitamin A promotes healthy cell growth, helps keep skin moist, and fights skin issues like zits and acne. Healthy, moist skin is more resistant to germs, giving a major boost to your immune system.
It’s Good for Your Eyes
Kale contains vitamin A, which helps protect the surface of the eye, preventing infections and dry eyes. The vegetable also offers vitamin C, which helps prevent the formation of cataracts, clouding of the eyes that can lead to blindness.
It’s Great for Your Skin
As previously mentioned, kale contains vitamin A, which helps promote healthy skin cell growth, plus keeps your skin moist and smooth. Also, vitamin A helps keep your skin free of issues like zits and acne. The vitamin C kale contains helps the body produce collagen, which is a protein that’s vital for healthy cell growth in your skin and blood vessels. Collagen repairs common skin damage like scratches, scraps, cuts, and bruises.
It’s High in Vitamin K
The high amount of Vitamin K in kale promotes healthy blood clotting, thus reducing the risk of internal bleeding. On the flip side, it’s been suggested that vitamin K can actually reduce the risk of unwanted blood clots, such as those related to heart disease. The nutrient also contributes to normal bone health; several studies have connected vitamin K deficiency to increased risk of bone fractures. To top it all off, some studies have shown that vitamin K can combat Alzheimer’s and even improve insulin resistance.
It’s a Good Source of Vitamin C
Vitamin C boosts your immune system and helps your body fight colds, infections and diseases. It also acts as a natural antihistamine, reducing the severity of cold symptoms.
If you are a KALE LOVER like we are, Check out a Book that We LOVE! “Fifty Shades of Kale”
It’s Filled With Antioxidants
Kale is filled with many antioxidants, including two of the most important: carotenoids and flavonoids. These powerful antioxidants help your immune system fight bacteria, viruses, infections, disease, and even cancer. In fact, studies have connected kale’s powerful antioxidants to reduced rates of cancer affecting the bladder, breasts, colon, ovaries, and prostate.
It Has Lots of Calcium
Calcium is essential for strong, healthy bones. It improves bone strength, bone mass, and helps reduce the risk of osteoporosis. Just as important, calcium is needed to keep muscles, including your heart, strong and functioning. Healthy amounts of calcium also help maintain your nervous system.
It Has a Ton of Fiber
One cup of kale offers 2.5 grams of fiber, which is about 10% of the daily recommended amount. Fiber regularizes the digestive system, lowers cholesterol, and helps control blood sugar levels. In addition, fiber-dense foods leave you feeling full longer, which makes kale a good choice for people watching their weight.
It Has Plenty of Omega-3
A cup of kale helps you get the daily recommended amount of Omega- 3 fatty acids, healthy oils that boost almost every aspect of your health. In addition to helping your heart, these fatty acids combat arthritis by alleviating joint pain and stiffness. They also alleviate the severity of depression, asthma, and ADHD, plus several studies have suggested that they help protect against Alzheimer’s and dementia in ageing adults.
It’s Good for Your Heart
Kale benefits your heart in several ways. By lowering triglyceride levels in your blood, kale’s Omega- 3 fatty acids reduce the risk of heart disease and deadly complications like heart attack and stroke. Kale’s robust amount of fiber can help lower cholesterol, while its calcium strengthens heart muscles and its antioxidants have anti-inflammatory properties that reduce inflammation in the arteries. In addition, the vitamin K found in kale may reduce the risk of dangerous blood clots.
How To Clean And Keep your Kale Fresh
This is the way we like to fix our kale as soon as we bring it home for the grocery store. This makes it quick and handy to saute kale in the morning for breakfast or throw it into your favorite soup or recipe. Also quickly add this kale to your smoothies.
1. Place kale into a colander in your kitchen sink and spray with water. Let drip dry for a few minutes, tapping the colander on the bottom of the sink to remove water.
2. Place kale on a cutting board; using a sharp knife, remove the tough rib that runs in the middle of the kale.
3. Once the tough rib is removed, cut kale into small pieces and lay on a paper towel. Let dry for about 5 minutes and then place into a large plastic container.
How to Add More Kale to Your Diet
- Add chopped kale to soups
- Add chopped kale to chili
- Toss into your favorite smoothie
- Sneak kale into all of your salads
- Add kale to your favorite meatball recipe
- Pizza topping
- Stuffed inside a bean burrito
Here are some recipe that we love that use fresh and healthy Kale:
How to Cook Kale Greens and Sautee Kale with Garlic
Creamy potato soup with Mushrooms and Kale
Sauteed Kale with Sausage and Apple
Sweet Potato Kale and Eggs
Kale and Red Cabbage Salad
