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Eat Your Vegetables: Kale Recipe

Updated on August 4, 2007

Whether you are trying to lose weight or simply want to make sure that you are getting proper nutrition, consuming more leafy green vegetables can be a great way to accomplish your goal. Kale is among the best nutritional values around, providing many essential vitamins, essential nutrients, antioxidants, and fiber with very few calories.

You can find kale in the supermarket all year, although it is at its freshest during the coldest months of the year, which is when this cruciferous vegetable is actually in season. When choosing kale, keep in mind that the smaller leaves are more tender than the large ones. Look for fresh, dark green leaves that do not show signs of discoloration (brown or yellow).

Fresh kale should be consumed within a few days of purchase. If kale is stored for too long, the flavor will become very better. Kale does need to be kept in the coolness of your refrigerator's crisper if you aren't going to eat it right away. Wrap it in a damp towel before placing it in your refrigerator to preserve freshness.

There are many different ways to prepare kale, but my favorite recipe for kale is a simple and delicious kale sauté.

Kale Sauté Recipe

1/4 cup olive oil

1/4 cup butter

2 heads of kale

Pinch of nutmeg

Salt & pepper to taste

Preheat a frying pan over medium high heat. Add the olive oil and butter. While the oil and butter are heated, remove the kale leaves from their stems. Cut the leaves horizontally into strips about 2 inches wide. When the butter is completely melted, stir in the chopped kale leaves. Add the nutmeg and sprinkle with salt and pepper. Sauté, stirring constantly for five minutes. (Hint: This recipe is also great with fresh baby spinach instead of kale!)

Variation: When serving as a side dish with an Italian entrée, I add the equivalent of 1/2 clove minced garlic to this recipe.

Fun Fact About Kale: Even though kale is typically green, ornamental kale, which is frequently used in salads, can be purple, white, or green.


Submit a Comment

  • profile image


    9 years ago

    Thanks for the recipe. Saw the kale at the farmers market today, had it at a restuarant a couple months ago and fell in love.

  • Dorsi profile image

    Dorsi Diaz 

    9 years ago from The San Francisco Bay Area

    Thanks for the recipe. My gardening neighbor just gave me some kale and I have never tried it so this sounds like a good recipe to start with. Thanks!

    Thumbs up!

  • profile image


    10 years ago

    looks great, but why all the butter? for losing weight or "getting proper nutrition", opt for olive oil. butter's awful stuff -- pure fat (literally) and totally unnecessary for making this dish tasty.


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