Garlicky Kale


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!


Garlicky Kale
Prep time
Cook time
Total time
Serves: 2 servings
  • 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
  1. 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!
  2. As the kale wilts, add a little bit of salt, cover, and cook for 5-7 minutes.
  3. 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.

About Author

Alisa is the founder of, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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