Hail to the Kale…

ImageKale is like that ever-smiling, friendly neighbor you see out walking his dog in the mornings. He’s lean, full of cheer, and just wants to give you a pat on the back. Kale is that in veggie form; it just wants to make you feel great!

Kale is a SuperFood by even the superest of standards.  In general, green leafies tout high nutrient contents, but kale stands at the front of the pack.  It is very high in fiber.  It is packed with beta-carotene and additional antioxidants, which help protect against various cancers, heart disease, and other chronic diseases.  Kale is an incredible source of well-absorbed calcium.  It also provides respectable amounts of vitamin C, vitamin B6, folic acid, manganese, and potassium.

Here is a recipe from my aunt who is also a chiropractor and happens to be an awesome cook (and baker)!


4 servings, 1/2 c. each

1 T. plus 1 t. extra-virgin olive oil, divided
1 – 1  1/2 pounds kale, ribs removed, coarsely chopped
1/2 c. water
2 cloves garlic, minced – optional
1/4 t. crushed red pepper – optional
2-3 t. sherry vinegar or red-wine vinegar (or balsamic)
1/4 t. salt

Heat 1 T oil in a Dutch oven over medium heat.  Add kale and cook, tossing with two large spoons until bright green, about 1 minute  Add water, reduce heat to med-low, cover and cook, stirring occasionally until the kale is tender, 12-15 minutes.  Push kale to one side, add the remaining 1 t. oil to the empty side and cook garlic and red pepper in it until fragrant, 30 seconds to 1 minute.  Remove from heat.  Stir in vinegar and salt to taste.

Nutrition (per serving):  80 calories, 5 g. fat (1 g. sat, 4 g. mono), 0 mg cholesterol, 7 g. carbohydrates, 2 g. protein, 1 g. fiber, 176 mg sodium, 515 mg. potassium

I would also consider adding some chickpeas, pine nuts, and or onion to this…mmm!


2 Comments Add yours

  1. Linda Johnston says:

    Just bought some kale at the farmers market & tried this recipe. It made a delicious lunch along w/ sliced heirloom tomatoes & a hard boiled egg.

    1. JM Chiro says:

      Great Linda! I’m glad you liked it!

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