Patricia DiGiacomo, Fit Fare – Kale is a leafy green. It’s actually in the same family as cabbage and brussels sprouts. There are two varieties of kale that we typically find at the farmers markets: purple and green. I like the purple just because it looks so pretty. Kale’s beauty hides a wonderful secret – a healthy mix of vitamins, minerals, and fiber.
One cup of cooked kale contains the following:
- Over 1300% of your RDA of Vitamin K
- Over 190% of your RDA of Vitamin A
- Over 85% of your RDA of Vitamin C
- 10% of your RDA of fiber (3 grams)
- Almost 10% of your RDA of Calcium
All this for only 36.4 calories per cup!
So how can you enjoy this nutritional powerhouse? Well, I have a favorite recipe to share with you. I’ll give you a hint in photo form.
Yes, that’s right. Garlic! Everything is better with garlic!
- 1 bunch kale
- 3-4 tablespoons of your favorite oil (I use grapeseed oil)
- 5-6 cloves of garlic, minced
- Pinch of salt
- Red pepper flakes
- Splash of red wine vinegar
- Rinse the kale, remove the stems and tear into medium sized pieces. Pat the kale dry (this is important). In a large wok or deep pan, heat half of the oil. Add the kale, a little bit at a time, stirring as it wilts. If you try to throw in wet kale, it will splatter everywhere!
- As the kale wilts, add a little bit of salt, cover, and cook for 5-7 minutes.
- Remove the kale from the pan and place in a covered dish to keep warm. Add the other half of the oil and then throw in the garlic and red pepper flakes. Saute for just a minute or two and pour the cooked garlic and the remaining heated oil over the kale. Toss to coat and add a splash or two of red wine vinegar. Enjoy immediately.