Hail to the Kale!

First published 20th Jul, 2021

Kale is hailed as a superfood due to its high level of antioxidants and the fact that it contains omega 3 fatty acids, something we all need in our diet. Superfood status does not mean difficult to prepare though.

Don't be intimidated by the large leaves with the tough central spines in a bunch of fresh kale. Simply fold the leaf over and cut along the spine to take it out. Once that is done you are left with a bunch of spineless leaves. Tear these into pieces and you're ready to rock and roll.

You will need:

  • Butter for frying
  • 5 spring onions, chopped
  • 1 teaspoon of crushed garlic
  • 1 bunch of kale, prepared as above

What you do:

  • Heat the butter in the pan on a medium to high heat.
  • Add the spring onions and fry them for 1 minute.
  • Add the garlic and fry for 1 minute further.
  • Add the kale pieces and, using a wooden spoon, swish them around the pan as they wilt down. Large leaf kale will take longer to soften than small leaves.

Voila! You have one of the healthiest veggies on the planet ready to serve with any dish. 

This sauteed kale can also be added to omelettes, pasta sauces, savoury mince or enchiladas - in fact to anything that needs a pop of colour and extra nutrition.


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