Kale: Nutritional Powerhouse!

Posted by Lesli

Kale is a nice addition to the usual repertoire of vegetable side dishes. Not only is it readily available, but it's easy to work with and is a nutritional powerhouse. Packed with vitamins A, K, lutein, beta-carotene, folate and even calcium, kale will do your body good!

Kale is like a cabbage that doesn't form a head - it just makes leaves. It's usually sold in bundles of about 5-8 leaves. When selecting kale, pick leaves that are dark green and whole, free of any tears or brown parts. Store it in the fridge in a plastic bag, or container with some paper towel on it to absorb any excess moisture.

When you're ready to prepare it, fill a sink with salted water and wash each leaf. Once the leaves are washed you'll want to cut the hard stem off of the leaves - the whole stem. You can do this by folding the leaf and cutting along the stem, so that you are left with a stemless leaf. Then chop the leaves in bunches to ready it for steaming.

Add 2 T. of olive oil to a large pot, heat, and then add the kale. Add about 1 T. of water and place the lid on the pot and steam for about 10-15 minutes - until the kale is wilted, but definitely not mushy. Add two cloves of minced garlic and 1 T. of real Canadian Maple Syrup. Mix thoroughly.

This is definitely a dish that will surprise you in the taste department - and your mom will be happy to know you're eating your veggies...

TAGS: Betacarotene, Calcium, Folate, Garlic, Kale, Lutein, Mom, Nutritional Powerhouse, Olive Oil, Veggies, Vitamin A, Vitamin K
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