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Kale with Onions and Spices



Cooking kale

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.

3 (1/2 cup) servings: 75 mg. sodium per serving

2 Tablespoons healthy oil
1 large bunch kale
1/2 cup chopped onion
2 large cloves garlic, minced
1/2 teaspoon black pepper
1/4 teaspoon lemon pepper with garlic and onion *
1/16 teaspoon salt

Prep. Instructions

1. Remove hard stems from kale. Chop kale into bit size pieces.

2. Have all other ingredients on hand.

Cooking Instructions

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. - Copyright © 2023 Judy Reynolds