Best 4 Steamed Kalethe Super Food Recipes
Steamed Kale: The Superfood
Kale, a leafy green vegetable, is considered a superfood due to its remarkable nutritional profile. Originating from the Mediterranean, kale has gained popularity worldwide for its health-promoting properties. This article presents a collection of steamed kale recipes that highlight the vegetable's versatility and deliciousness. From classic steamed kale with garlic and lemon to creative dishes like steamed kale with ginger and sesame dressing or steamed kale with bacon and almonds, these recipes offer a range of flavors to suit every palate. Whether you're a vegan, vegetarian, or simply looking to incorporate more nutritious foods into your diet, these steamed kale recipes are a great place to start.
STEAMED KALE
With this good-for-you steamed kale, it's easy to eat healthy and get out of the kitchen quick. A wonderful accompaniment to most any entree, it is packed with vitamins and is a snap to prepare. I use garlic, red pepper and balsamic vinegar for this side dish that keeps my family coming back for more! -Mary Bilyeu, Ann Arbor, Michigan
Provided by Taste of Home
Categories Side Dishes
Time 40m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- Trim kale, discarding the thick ribs and stems. Chop leaves. In a Dutch oven, saute kale leaves in oil until wilted. Add garlic; cook 1 minute longer. , Stir in the water, salt and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until kale is tender. Remove from the heat; stir in vinegar.
Nutrition Facts : Calories 61 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 171mg sodium, Carbohydrate 6g carbohydrate (1g sugars, Fiber 1g fiber), Protein 2g protein. Diabetic Exchanges
"STEAMED KALE"..THE SUPER FOOD.
Here is a very simple, fast and quick recipe for a nutritious vegetable dish. If you have never eaten it, I hope you will try it just once. You may love it. Because I am on Coumadin, for my heart this led me to do a little kale research on the internet. Nancy 7/12/13
Provided by Nancy J. Patrykus
Categories Vegetables
Time 15m
Number Of Ingredients 4
Steps:
- 1. STEAMED KALE RECIPE: Wash kale well. Cut off and discard the tough stems. Cut the Kale into 1 inch strips. Heat the oil in a large pot. Add the garlic and cook it for 15 seconds. Add the water, and bring to a boil. Add the kale and toss it to mix well. Cover the pot, and steam the kale for about 6 minutes or until the kale is just tender but still bright green. Serves 4
- 2. TIPS & INFO: ATTRIBUTES:..................................... Kale is high in fiber, calcium, iron and vitamins A,K,and C. It also contains numerous carotenoids. SUPER POWERS:.................................... It has the broadest range of antioxidants in the in the health enhancing cabbage family. It has been found to fight inflammation, promote health heart and to aid in regularity. Kale may also reduce the risk of breast and colon cancer. CHOOSE:......................................... Crisp, dark colored leaves (dark green or purple). STORE:.......................................... Kale should be store in the refrigerator and is best if used within 2-3 days. HOW TO USE:..................................... Wash well and remove stringy stalks.Kale can be steamed or stir-fried. Cook it in with your soup or pasta sauce or use it raw in a salad. Try kale chips by tossing washed and thoroughly dried leaves with olive oil and a little salt, then roasting them at 300 degrees for 20 minutes. WEAKNESSES:........................................ Vitamin K promotes clotting and might be a problem if you are on a blood thinners. Raw kale is difficult to digest, and ma affect thyroid function in some people, cooked kale however does not present the same problem as raw.
BASIC STEAMED KALE
We have a bumper crop of organic kale (Brassica Oleracea 'Winter Red') in the garden now! Here's an easy recipe for steamed kale. Feel free to add your favorite spices or herbs, extra virgin olive oil, toasted sesame oil, sundried toms, squeeze of lemon juice, etc. that will complement your menu. Our favorite way to serve greens like this is simple: drizzle of extra virgin olive oil, pinch of salt, cracked black pepper, and another drizzle of lemon juice. From Capay Organic/FarmFreshtoYou. This cooking method works well using other greens, too: mustard, Swiss chard, beet greens, collards...
Provided by COOKGIRl
Categories Vegetable
Time 15m
Yield 4-6 serving(s)
Number Of Ingredients 4
Steps:
- *Note: some cooks prefer to leave kale ribs and stalks intact-your choice. Depending on the variety of kale, if the stalks and ribs are thick, I remove them. A salad spinner is handy for washing the kale.
- Shred kale finely and place in a steamer basket fitted in a pot. Don't forget to add a couple inches of water to the pot!
- Throw in the garlic.
- Bring water to the boil. Cover pan, reduce heat to low and steam kale for approximately 10 minutes, or until tender.
- Remove from heat to serving dish. Toss with a little bit of oil of choice, if desired.
- Season with salt and cracked black pepper to taste.
SAUTEED KALE
Try Bobby Flay's simple Sauteed Kale recipe from Food Network. For a pop of flavor, add a splash of red wine vinegar at the end.
Provided by Bobby Flay
Categories side-dish
Time 15m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.
Tips:
- Choose the Right Kale: Select fresh, dark, and leafy kale for the best flavor and nutritional value.
- Prepare the Kale Properly: Wash the kale thoroughly to remove any dirt or debris, and remove the tough stems.
- Steam for Optimal Texture: Steaming is the best method to preserve kale's vibrant color, nutrients, and tender texture.
- Season Wisely: Use a simple combination of salt, pepper, and olive oil to enhance kale's natural flavor without overpowering it.
- Add Aromatics for Depth: Incorporate aromatic ingredients like garlic, ginger, or chili flakes to add depth and complexity to the dish.
- Enhance with Toppings: Elevate your steamed kale by topping it with roasted nuts, seeds, crumbled cheese, or a tangy dressing.
Conclusion:
Steamed kale is a versatile and nutritious dish that can be enjoyed on its own or incorporated into various recipes. Whether you prefer a simple steamed kale side dish or a more elaborate dish with added ingredients, the key is to maintain kale's vibrant color and tender texture. Experiment with different seasonings, toppings, and cooking methods to discover your favorite way to savor this superfood. By following these tips, you can create a delicious and healthy steamed kale dish that will impress your taste buds and nourish your body.
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