5 Minute Quick Steamed Kale

 

5 Minute Quick Steamed Kale

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings

Ingredients

  • 1 lb kale
  • 1/2 red onion, chopped
  • 3 T olive oil
  • 2 t lemon juice
  • 1 clove garlic, minced
  • salt and pepper to taste

Instructions

  1. Fill the bottom of a steamer with 2 inches of water.

  2. While steam is building up, cut off the thick stem ends and slice kale leaves into 1/8 inch slices. Slicing kale thinly ensures even cooking and the best flavor.

  3. Let sliced kale sit for 5-10 minutes before steaming.

  4. Let chopped onions and minced garlic sit for about 5 minutes.

  5. When water comes to a full boil, place onions at the bottom of the steamer basket and kale on top of onions.

  6. Cover with a tight fitting lid and steam for 5 minutes for al dente kale.

  7. Transfer to a bowl and toss kale with the remaining ingredients while it is still hot.

Recipe Notes

Another variation for eating steamed kale is to simply add a flavored vinegar.

Fun Facts about Kale

  • Kale can be found year-round in most stores.  
  • Once the leaves have been cut, kale can be stored for up to 5 days in the refrigerator.
  • The best way to cook kale to preserve its nutritional value is steaming for about 5 minutes to soften the fibers for better digestion, or massage it with a little olive oil and lemon juice.  
  • Kale has more nutritional value than spinach and promotes heart health because of its potassium content and cholesterol lowering ability.  
  • When we eat kale, its fiber-related nutrients, together with some of the bile acids in the intestine, combine in such a way that they stay in our intestines and pass out of our body in a bowel movement, rather than being absorbed along with the fat they have emulsified.  
  • Kale helps support detoxification.  It contains sulfur-containing phytonutrients that increase the liver’s ability to produce enzymes that neutralize potentially toxic substances.
  • Kale is an excellent source of calcium, Vitamins A and C, and dietary fiber.
  • Kale is a cruciferous vegetable and a descendant of the wild cabbage plant.
  • Anyone taking blood thinning medication or who has kidney problems should check with their doctor before adding more kale to their diet.