Garlicky Sautéed Kale with Hemp Seeds

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Kale. A nutritional powerhouse that too many of us don’t eat at all or don’t eat enough of. When is the last time you bought kale? I will be honest. Before I started consuming green smoothies I don’t know that I had ever bought kale. It isn’t something that most of us grew up eating, so we don’t think of buying it, and we aren’t sure how to prepare it, or what dishes it complements?

Now that green smoothies are part of my (almost) daily routine I consume kale quite regularly. Kale is one of the greens I use most for making green smoothies, but it is great in a wide variety of dishes. Kale is great in salads, stews, soups, or simply sautéed with some garlic. I have several different recipes with kale on my site, so if you aren’t sure how to use it, check it out.

Black Rice, Roasted Chickpeas, Cashew and Kale Salad

Hearty Lentil and Kale Soup

Spicy Chipotle Tempeh with Dinosaur Kale & Quinoa

When using kale raw in salads, like this roasted butternut squash, quinoa, kale and pecan salad, try massaging the kale leaves in your hands for a few minutes. This will soften the tough fibres and make it easier to chew. When you don’t massage the kale leaves raw kale is quite touch. I tear the leaves off the stems into bite size pieces then rub them in between my fingers. Give it a try, you will see the difference.

This simple sautéed kale is an easy way to make kale, and it is great as a side dish to accompany whatever you are eating. Next time you are looking to make a vegetable like broccoli or green beans as a side, switch it up and give kale a try. It’s packed with flavour and offers up several great health benefits. It is loaded with antioxidants, is very high in fibre, and is an anti-inflammatory food thanks to it’s omega 3 fatty acids. It is also high in calcium, iron, vitamin A and more. All that packed into a simple green leaf. Not so simple after all.

I love sprinkling my sautéed kale with hemp seeds which as a little nutty flavour that I love as well as being a great source of healthy fats and a good source of plant based protein.

Garlicky Sautéed Kale with Hemp Seeds

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4 packed cups of torn kale leaves
1 good sized garlic clove, finely chopped
1 tablespoon olive oil
1/2 cup water
splash of red wine vinegar or lemon juice
salt and pepper
shelled hemp seeds

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In a large frying pan, heat the olive oil on medium heat. Then add the garlic and sauté for 30 seconds or so. Add the kale and mix well. Season with some salt and pepper.

Add the water and cover. You can turn the heat up to bring the water to a boil quickly, then remove the cover. Let the kale cook for a 3-4 minutes. It will soften and become bright green. Once the water has evaporated, let the kale cook in the pan on medium for about a minute stirring often making sure it doesn’t burn.

Then splash some red wine vinegar over the kale and mix well. Taste and add more vinegar, salt or pepper to taste.

Serve and sprinkle with as many shelled hemp seeds as you like.


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