Healthy Recipes - Healthy Eating Print this page
Kale with Onions and Spices
There are many types of kale, a healthy leafy vegetable, and many ways to cook it without adding large amounts of sodium. I prefer cooking kale with oil in a stockpot, covered, with various seasonings until the kale is tender. Below is a quick and easy recipe. It can be modified in several ways to fit your taste buds, including different spices as well as adding small amounts of low sodium broth (chicken, beef or vegetable) and/or fresh lemon juice. The sodium content of the dish would have to be modified depending on the new ingredients.
2 Tablespoons healthy oil
1. Remove hard stems from kale. Chop kale into bit size pieces.
2. Have all other ingredients on hand.
1. Heat oil in a stockpot over medium heat. Add kale, onion, garlic and spices. Stir to coat the vegetables with the oil.
2. When kale starts to sizzle, turn heat down to low; cover the stockpot. Simmer until the kale is tender, about 10 to 12 minutes, stirring occasionally. Serve.