This entry originally appeared on the Taste and Savor Blog on August 19, 2011
My new favorite dark, leafy green is kale. It is not a vegetable that I had eaten often in the past, however, I do remember it being served with the Brazilian national dish, Feijoada. Kale is a member of the cabbage family and is low in saturated fat and cholesterol and is a great source of dietary fiber and vitamins, A, C and K. A one cup serving of kale contains a mere 33 calories. We use kale often in the kitchen at Cancer Wellness, as kale is believed to have antioxidant and anti-inflammatory properties which are important in cancer prevention.
Kale is very versatile and can be sauteed, roasted or served raw. If serving raw, try massaging a bit of sea salt into the greens, this will soften the leaves. My recipe this week is inspired by the kale I remember eating in Brazil and has a punch of citrus and garlic. This dish makes a great side for grilled pork tenderloin or can be eaten as a vegetarian main dish when served on top of some brown basmati rice or quinoa.
Ingredients: 2 tablespoons extra-virgin olive oil 2-3 cloves of garlic, grated 16 oz of kale, stems removed and cut in chiffonade* Zest of 1 orange Squeeze of fresh orange juice Salt and Pepper to taste
Heat oil in large saute pan over medium-high heat. Add kale and saute, stirring frequently, until leaves soften and turn a bright green. Lower heat and add garlic and orange zest, tossing until garlic is softened, about 1-2 minutes more. Remove from heat and hit with a squeeze of fresh orange juice and season with salt and pepper to taste.
*A 16 oz bag of pre-washed and chopped kale may be substituted.