Consuming more leafy greens is a simple way to boost your health and maintain normal body weight. Kale is a delicious leafy green vegetable that is a powerhouse of nourishment for the mind and body. Most of us are used to seeing kale poised on restaurant plates as a garnish. But, kale has so much more to offer us than a decorative appearance.
Kale is actually a form of cabbage, although its inner leaves do not form a head. Kale comes in a variety of forms including curly leaved, plain leaved, or a combination of both. The antioxidant profile of kale is astounding – rich in vitamin K and C, beta carotene, lutein, zeazanthin and calcium. The fact that this simple and widely available green is so good for you, quick to make, and low in calories is a great reason to add kale to everyday meals.
Here’s a quick recipe with kale that you can add to your dinner table this week!
Kale Sauté Recipe
1/4 cup olive oil
2 heads of kale
Pinch of nutmeg
Salt & pepper to taste
- Preheat a large skillet over medium high heat. Add the olive oil.
- While the oil is heating, remove the kale leaves from their stems. Cut the leaves horizontally into strips about 2 inches wide.
- Stir in the chopped kale leaves. Reduce heat to medium-low. Add the nutmeg and sprinkle with salt and pepper.
- Sauté, stirring constantly for 10 minutes or until desired doness.
1 teaspoon ground turmeric
2 cups uncooked whole wheat orzo pasta
2 tablespoons extra virgin olive oil
4 cloves garlic, sliced
1 bunch kale, stems removed and leaves coarsely chopped
1 large lemon, juiced
1/4 teaspoon ground nutmeg
1/4 cup grated Parmesan cheese, or to taste
salt and black pepper to taste
- Bring a large pot of lightly-salted water to a boil; sprinkle the turmeric over the boiling water and stir in the orzo; return to a boil. Cook uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 11 minutes; drain. Scrape into a mixing bowl and set aside.
- Heat the olive oil in a large skillet over medium heat. Cook the garlic in the hot oil for a few seconds until it begins to bubble. Stir the kale into the garlic, cover the skillet with a lid, and cook for 10 minutes.
- Remove the cover and continue cooking and stirring until the kale is tender, about 10 minutes more. Stir the kale mixture into the orzo along with the lemon juice, nutmeg, and Parmesan cheese.
- Season with salt and pepper. Serve warm or at room temperature.