Sauteed Kale with Garlic

Kale with Garlic
(Serves 3-4)

A powerhouse of nutrition, this vegetable is one of my kid’s favorite! Second in nutrients only to wheatgrass.

l Bunch fresh kale (see note below)
2 Tbs extra virgin olive oil
2 Cloves garlic minced
¼ Cup cold water

Option: sliced carrot or ½ tsp. fresh ginger or both

1. Remove stems from kale by wrapping your fingers around the stem and pulling down and tearing off the leaves. Alternatively, hold leaf up by its stem and with a knife shave off leaves. Once you have the leaves removed, take several of them at a time, and slice across into ½-inch pieces. Place cut kale in large bowl or sink and fill with water. With your hands push the kale in and out of the water as if you were washing clothes by hand. Kale is very curly and can easily hold dirt in the leaves.

2. Lift kale out of the water with your hands and drain in colander. In a large frying pan, preheat oil; add garlic and sauté for 30 seconds. If using other vegetables add them now.

3. Add kale to frying pan. Turn kale over occasionally letting the leaves on top get closer to the flame. If all the water has been evaporated and the kale is still very tough, turn the flame up high and add a little water, cover and simmer for the last 2-3 minutes.

4. Remove lid and serve immediately. Kale should be bright green and shiny and the leaves a little tender. Kale is in the cabbage family so it will always remain somewhat chewy.

Serving Suggestion: Kale and collard greens are very similar and are interchangeable in this and other recipes. You may also wish to try winter squash that is sliced thinly, carrots or yellow summer squash thinly sliced and sautéed covered for 3-4 minutes before you add kale.

Bites of Insight: When purchasing kale look for dark, even green color with firm leaves that look fresh. Wilted kale is a sign of water loss. If the kale has a nice color, the firmness will come back if placed in water. Look for leaves that are curly, or for the flatter, more wrinkled leaves that is commonly known as dinosaur kale. For the best flavor, the best time of year is the fall and winter. Like the cabbage family, they get sweeter with cold nights.

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