Healthy Recipes

Kale: The nutrient packed side dish

Salty and sweet is the right way to override the kale bitterness.

by
kale
Calories 325
Protein 7g
Fat 24g
Carbs 24g

Bitter to your tastebuds and a surge of nutrition to your body -- kale is the superfood that you need to have in your diet. But don't be so turned off by the taste, amp up the flavor with the right spices. You'll be hit with a salty-vinegar flavor from the capers, but it will be toned down with a sweet, nutty taste from the raisins and walnuts. 

Italian Kale Servings: 2
You'll need
  • 2 tbsp olive oil
  • 2 cloves garlic, peeled and smashed
  • 4 anchovies, chopped
  • 1/2 cup walnuts, chopped
  • 2 tbsp capers, chopped
  • 1/4 cup raisins
  • 1 head kale, leaves stripped from stalks, cut into 2-inch pieces
  • Salt to taste

As for the protein, that's covered with the anchovies. Yet surprisingly, one cup of kale will give you three grams of protein. 

Directions 
1. Place a large sauté pan over medium high heat. Add olive oil and garlic. Cook until fragrant and garlic is lightly browned. Remove garlic and add anchovies, walnuts, capers, and raisins. Cook for 1 minute. Mix kale with ingredients in pan.
2. Add 1/4 cup water and cook until kale is bright green and tender. Add additional water if pan dries out before kale is cooked. Season with salt.
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