5 Minute Quick Steamed Kale
- 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
Fill the bottom of a steamer with 2 inches of water.
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.
Let sliced kale sit for 5-10 minutes before steaming.
Let chopped onions and minced garlic sit for about 5 minutes.
When water comes to a full boil, place onions at the bottom of the steamer basket and kale on top of onions.
Cover with a tight fitting lid and steam for 5 minutes for al dente kale.
Transfer to a bowl and toss kale with the remaining ingredients while it is still hot.
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.