Written by Barbara J. Mathison
Kale is the most nutrient-dense plant on the planet! Most people think that kale the green, curly, decorative leaves under food in buffet lines. Eating kale in salads, smoothies, casseroles, soups, or anywhere will ensure that you get plenty of calcium to keep your bones in good shape, and it contains plenty of isothiocyanates, which have strong anti-cancer effects. This is a favorite recipe of mine. I especially love preparing this at food demonstrations for those who have never had kale. They love it! Sprinkling kale with lemon juice further enhances the beneficial phytonutrient concentration. This recipe can be multiplied several times, as the kale shrinks to 1/3 of its volume when cooked. However, you may not need to increase the amount of lemon juice too much—be sure to taste test before adding more.
Ingredients
1 bunch fresh kale
1/4 cup water or low-sodium vegetable broth
3-4 cloves garlic, minced or thinly sliced
2 tablespoons low-sodium soy sauce (to make it gluten-free, use low-sodium tamari)
Juice from 1/3 lemon
Wash kale thoroughly. Remove any tough stems. Cut or tear leaves into small pieces. Set aside.
Heat water or broth in a large skillet. Add garlic and cook over medium-high heat for about 1 minute, stirring often, until garlic begins to soften. Do not let garlic brown. Reduce heat to medium and stir in kale.
Sprinkle with soy sauce, if using.
Cover and cook for 3 to 5 minutes, stirring frequently. Add extra water, a tablespoon at a time, if kale begins to stick.
Sprinkle with lemon juice just before the kale is finished cooking. Kale is done when it is bright green and tender. Serve immediately!
Servings: 3
For a fancier appearance, try making chiffonade by rolling each leaf and slicing vertically to create small, thin pinwheels.
Source: “Food for Life: Kickstart Your Health,” www.pcrm.org.
Barbara J. Mathison changed her life and body when she became vegan at age 63, losing weight and gaining health. She now dedicates her life to her company, Nutritious Way, and spreading the word about the incredible benefits of the whole food plant-based lifestyle.
A certified health coach, president of the Vegetarian Society of Utah, and a Food for Life instructor with the Physicians Committee (pcrm.org), she also holds a certificate in nutrition fundamentals from the eCornell T. Colin Campbell Foundation. She hosts numerous programs and classes in southern Utah, speaks nationwide, and appears on Southern Utah Live’s New You TV program and website. Visit nutritiousway.info to learn more.
