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Kale with carmelized Vidalia Onion

Updated on May 28, 2014

Kale with carmelized Vidalia onions

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Kale with carmelized Vidalia onions

Gathering the ingredients.
Gathering the ingredients. | Source
Kale after I took out the thick stems at the bottom and stripped the leaves.
Kale after I took out the thick stems at the bottom and stripped the leaves. | Source
I like to wash my kale or as in this picture my swiss chard when I get home from the grocery. It will save time when you are cooking.
I like to wash my kale or as in this picture my swiss chard when I get home from the grocery. It will save time when you are cooking. | Source
Lay the kale or swiss chard in a clean tea towel. The leaves can still have water clinging to it.
Lay the kale or swiss chard in a clean tea towel. The leaves can still have water clinging to it. | Source
I then wrap and store either the kale or swiss chard in my crisper drawer. I can leave it like this for 5 to 7 days and the greens are still fresh.
I then wrap and store either the kale or swiss chard in my crisper drawer. I can leave it like this for 5 to 7 days and the greens are still fresh. | Source
What a beautiful,delicious and nutritious addition to any meal!
What a beautiful,delicious and nutritious addition to any meal! | Source
Cut off the stem and chop into small pieces. You can freeze the stem and use it your next soup or just saute with the rest of the greens.
Cut off the stem and chop into small pieces. You can freeze the stem and use it your next soup or just saute with the rest of the greens. | Source
Cut the Kale or swiss chard into long strips.
Cut the Kale or swiss chard into long strips. | Source
Then stack your strips of greens.
Then stack your strips of greens. | Source
Then slice the kale or swiss chard into skinny ribbons or in chef terms it would be a chiffonade.
Then slice the kale or swiss chard into skinny ribbons or in chef terms it would be a chiffonade. | Source
Ready to saute' the swiss chard or as in the next photo, kale.
Ready to saute' the swiss chard or as in the next photo, kale. | Source
Kale will look more full in the bowl than the swiss chard. The kale is a sturdier plant but cooks up much the same. Both greens offer a multitude of health benefits.
Kale will look more full in the bowl than the swiss chard. The kale is a sturdier plant but cooks up much the same. Both greens offer a multitude of health benefits. | Source
Peel and slice the Vidalia onion and place in a medium hot pan already drizzled with your cooking oil. I like peanut it adds a nice very light flavor.
Peel and slice the Vidalia onion and place in a medium hot pan already drizzled with your cooking oil. I like peanut it adds a nice very light flavor. | Source
Minced the garlic while the onions are carmelizing.
Minced the garlic while the onions are carmelizing. | Source
Keep taking a peek at your onions, you don't want them to burn.
Keep taking a peek at your onions, you don't want them to burn. | Source
The onions are nicely brown. It's time for the garlic. Saute another minute or two.
The onions are nicely brown. It's time for the garlic. Saute another minute or two. | Source
I then add the balsamic vinegar and saute another minute. Be careful, when adding the vinegar it cooks off very quickly and can irritate your eye's and nose if you get too close.
I then add the balsamic vinegar and saute another minute. Be careful, when adding the vinegar it cooks off very quickly and can irritate your eye's and nose if you get too close. | Source
I removed the onions and set them aside in a bowl. Using the same pan that you sauteed the onions in, add the kale, water and Bragg's amino acids or soy sauce.
I removed the onions and set them aside in a bowl. Using the same pan that you sauteed the onions in, add the kale, water and Bragg's amino acids or soy sauce. | Source
Cover for about a minute. The greens will turn a bright green.
Cover for about a minute. The greens will turn a bright green. | Source
The kale looks beautiful!
The kale looks beautiful! | Source
It's now time to add those lovely carmelized Vidalia onions.
It's now time to add those lovely carmelized Vidalia onions. | Source
So delicious and nutritious isn't that what it's all about?
So delicious and nutritious isn't that what it's all about? | Source

Kale with carmelized Vidalia onion

Prep time: 10 min
Cook time: 5 min
Ready in: 15 min
Yields: Serves 4 people

Kale with carmelized Vidalia onions

  • 1 medium to large Vidalia onion, sliced
  • 3 to 4 cloves garlic, minced
  • 2 tablespoons balsamic vinegar
  • 1 bunch Kale or swiss chard, sliced long, than ribboned
  • 1/4 cup water
  • 2 tablespoons Bragg's Amino Acids, or soy sauce
  • 1 tablespoon toasted sesame oil, any oil will work fine, I just happen to think sesame oil imparts a wonderful flavor

Kale with carmelized Vidalia onions

  1. If you haven't already cleaned your kale or swiss chard , you will want to start with that. Check for prepping your vegetable as soon as you bring it home, in the text section of this blog.
  2. Take a large saute pan and add your sesame oil and turn the heat on to medium high. Then peel and slice your Vidalia onion. Take the sliced onion and place into the pan you are heating the oil in. If it seems too hot lower the tempurature to medium. Cook the onion for about 10 minutes. While the Vidalia onions are cooking, chop your garlic. When the onions are nicely brown add the garlic and saute another minute or two. Then add the vinegar but be careful. It can cook off fast irritating eye's and nose.
  3. Transfer the cooked onions and garlic to a bowl and set aside.
  4. Add the kale, Braggs Amino Acids or soy sauce along with the water and place a lid on top of the pan for about a minute or two. Take off the lid and stir. Is the kale of swiss chard starting to soften and turn bright green? Then it's time to add the onions. Give the vegetables a good stir and serve hot!

Kale with carmelized Vidalia onions

It seems like every day you are told by some sort of media outlet , health care provider, or even good old mom, "you need to eat right and exercise". This makes sense and you want to do it. You know all the health issues associated with being overweight and not exercising, but really, how do you go about it? It can be overwhelming, especially if you don't cook and don't have much time to work out. My goal is to help you with these important objectives in a blog that focuses on eating healthy and staying fit. We are going to focus on simple, easy changes that can help change your life and guide you to the place you want to be without a complicated dieting and workout program. When it comes to eating, the idea is to eat as close to the earth as possible. Another words, eat as little processed foods as possible. When it come to fitness, I will show you simple exercises that focus on problem areas as you age. We'll try to fit workouts around your busy lifestyle. Lets get started!

This blog is going to focus on preparing a dish with a healthy, often overlooked vegetables--kale and/ or swiss chard . As you can see from the photos that these are the strange colored vegetables, that many have no idea what to do with, and maybe have never even eaten. When I say salad, most people picture boring iceberg lettuce or even the ever pervasive mixed baby greens, which many of you douse with fattening dressings. A lot of people rush through their grocery's veggie section, content to fill plastic bags full of the typical salad greens, maybe a cucumber or two, then they grab a bottle Thousand Island dressing and move on.

At this point let me digress for a minute as I mentioned grocery shopping above. Please bring your own reusable bags to the grocery. Just leave them behind the seat of your car so you have them for every shopping trip, just not groceries. It saves the landfill from yet another plastic bag and will make you feel you are doing your part to conserve. Thank you for your indulgence.

Okay, back to the beautiful photo's of kale and swiss chard. These vegetables are super packed with all the vitamins missing out of your diet and you may know that, but, how do you choose it, store it, and serve it?

First, let's take a closer look at them in the store. They should be vibrant green in the leaves,but the stalks for swiss chard can be many colors, bright pink red, yellow and pale green. The leaves can be as long as 12-16 inches, but as short as 4 to 6 inches. They can be ruffled or flat depending on their size. Choose a bunch with vibrant color, with leaves that stand up on their own. If they look wimpy or wilted, choose another green, say mustard greens or spinach, because my super fast and yummy recipe will cover any of these choices.

Once you have them home and if you don't plan on eating the chard or kale that day you can store it in the refrigerator for up to 5 days. But first be sure to prep it right. You want to rinse all the leaves in cold running water to remove any dirt or grit. It does come from the earth after all! Then, lay out a large dish towel or clean flour sack (can be purchased for baking bread but works great for storing vegetables too) and wrap the chard or kale loosely in the towel. Now you are ready to put it in the crisper drawer of the refrigerator. If the swiss chard or kale stalk is a bit long, before you wrap it up in the towel, just cut off the stalk bottom as this does not have to be included in the dish. If you are a cook like me, who hates to throw away anything edible. you can wrap them in the towel, once cut to fit your crisper, then later you can chop and add the stalk to the recipe I have provided . Or, chop and freeze the stalk for a later date to add crunch to soups and stews. I am not super fond of the stalk myself, but you might be!

Cooking note: If your family isn't thrilled with the new green stuff on their plates(we all know how picky kids can be), you of course can add cheese. The all-time favorite of mom's and chef's the world over. A nice aged Gouda grated over the top is always a winner! Enjoy!

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      gwen 5 years ago

      i cant wait to try this off to the market now!

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