Sauteed Kale

Sauteed Lacinto kale

A large wooden display case was mounded high with dark leafy greens at Whole Foods this week.  For three dollars, one could buy two enormous bunches of collards, chards, and kale.  As a regular platelet donor, I can always count on my hemoglobin count to be high when I add any of these into my diet prior to giving.

Three different varieties of kale drew my attention this time.  We are partial to Lacinto (dino) kale, but they are all tasty.  Easy to prepare with a little olive oil and garlic, I like to use them as a bed for roasted fish or as a side dish with nuts added for meats.

serves:  6                    prep time:  15 minutes

1-2 tablespoons olive oil
1 garlic clove, minced
1 bunch kale, washed, stems trimmed off, and chopped

In a skillet, heat the olive oil over medium heat and add the garlic.  Cook for about 30 seconds, then add the chopped kale.  Using tongs, saute the kale turning often until it is tender and slightly limp.  Serve warm.

Kale is a form of cabbage in the Brassica family and is a super food.  Loaded with vitamins A and C, one serving has approximately 75 calories (fitday.com).  Brassica vegetables are known for containing sulforaphane, a chemical with potent anti-cancer properties.  It is also a source of indole-3-carbinol which seems to block the growth of cancer cells as well as assist with DNA repair in cells. 

- Kim Fielding