Sunday, December 8, 2013

Kale with a kick!

A member of the Brassica family, Kale is one of the healthiest plants you can eat.  A cup of Kale is only 33 calories, provides 134% of the daily requirement of vitamin C, 206% of vitamin A and an astonishing 684% of vitamin K! It is high in copper, iron, calcium, potassium, manganese and phosphorus. It has sulphur containing phytonutrients, cartenoids and flavenoids associated with cancer prevention, and eye health promoting lutein and zeaxanthin compounds. It helps lower cholesterol and heart disease, and helps lower cholesterol and combat heart disease, especially when cooked. It thrives in cool weather and is freshest in the fall. Here’s an idea for a side dish that is as good tasting as it is good for you.

Kale with a Kick

2 bunches Lacinato, or Black Kale
2 tablespoons olive oil
2 garlic cloves
1 tablespoon poblano chili, minced
2 tablespoons balsamic vinegar
salt and pepper to taste

Remove stems and any tough part of Kale leaves. wash and cut into strips, about  1/2 inch wide.
Heat oil in pan over medium heat, add garlic and cook for 2 minutes. Add poblano and Kale and cook, covered for 5 or 6 minutes. Add small amounts of cool water to create steam, and stir to prevent the Kale from burning. 
Remove from heat and add vinegar, salt and pepper.

Serves 4 as a side dish

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