Yeah, yeah, you’re sick of hearing about kale? Never cooked it before? Part of the anti-kale movement? You wouldn’t be if you ate this recipe! We love it so much, we made it 2x’s this week! Packed with flavor and sweetness from the raisins. This goes great with our Oolala Lentils.
Kale is a powerhouse veggie-jam packed with Vitamins K, A, and C, and fiber it’s an amazing anti-oxidant and helps to combat inflammation. Great for anyone suffering from an inflammatory response post procedure, arthritis, heart disease, or diabetes.
Ingredients:
- 1 head of kale (we used curly)-about 5 packed cups/12 oz.
- 1 cup of onions
- 1/2 tbsp of olive oil
- 3 tbsp yellow raisins
- 1 tbsp garlic, minced
- 1 tbsp citrus vinegar
- 1/8 tsp salt
- pepper to taste
Instructions:
- Place raisins into a container and cover with hot water. Let sit for about 5-10 minutes until plump, drain and set aside
- Separate the kale leaves from the stem. An easy way to do this is to fold the leaves in half and the stem will pop up. Pinch it and rib, it’ll separate easily
- Chop the leaves to the bite size you like
- Add oil to pan (you only need a smidge) and saute onion until soft and translucent
- Add in kale greens, a few handfuls at a time (they will cook down so much you’ll be surprised if you’ve never done this before) cooking until wilted but still vibrant green, adding in a little water if needed
- Add in garlic, raisins, and vinegar at the very end-to maintain garlic’s health benefits
- Enjoy as a side dish or as a mix-in with our Oolala lentils or other complex protein
Chicken Piccata with Oolala Lentils and Kickin’ Kale
Nutritional Benefits:
- Great source of Calcium: awesome for dental and bone strength
- High in Fiber: great for digestive health and blood sugar regulation (10% of daily needs in 1 cup)
- Low in Fat: virtually none, great for heart health
- Diabetic friendly-fiber helps to regulate blood sugar levels
- Garlic: anti-inflammatory and increases blood flow/circulation, maximum benefits decrease the longer it’s cooked
- Packed With Anti-oxidants: in 1 cup of raw kale there’s 1180% of Vitamin K, 590% of Vitamin A (awesome for heart health, bone & dental strength, decreasing inflammation, skin, eye health), 71% of Vitamin C (great to decrease inflammation, anti-oxidant and boost immune function)
- Awesome for detoxifying the system and preventing cancers
- High in Omega 3-fatty acids
- Lowers cholesterol
- In entire recipe: 1030% of Vitamin A, 697% of Vitamin C, 50% of Calcium, 38% of iron, and 1960 mg of potassium needs
Nutrition Kale Info Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38
Kickin' Kale With Yellow Raisins
Prep time
Cook time
Total time
Kale sweetened with raisins and onions-packed with Vitamins K, A, and C outstanding food for dental, heart, and diabetic health
Author: www.gardenfreshfoodie.com
Recipe type: Side Dish
Cuisine: vegetable
Serves: 6
Ingredients
- 1 head of kale (we used curly)
- 1 cup of onions
- ½ tbsp of olive oil
- 3 tbsp yellow raisins
- 1 tbsp garlic, minced
- ⅛ tsp salt
- pepper to taste
- 1 tbsp citrus vinegar
Instructions
- Place raisins into a container and cover with hot water. Let sit for about 5-10 minutes until plump, drain and set aside
- Separate the kale leaves from the stem. An easy way to do this is to fold the leaves in half and the stem will pop up. Pinch it and rib, it'll separate easily
- Chop the leaves to the bite size you like
- Add oil to pan (you only need a smidge) and saute onion until soft and translucent
- Add in kale greens, a few handfuls at a time (they will cook down so much you'll be surprised if you've never done this before) cooking until wilted but still vibrant green, adding in a little water if needed
- Add in garlic and raisins at the very end-to maintain garlic's health benefits
- Enjoy as a side dish or as a mix-in with lentils or other complex protein
Notes
In entire recipe 1030% of Vitamin A, 697% of Vitamin C, 50% of Calcium, 38% of iron, and 1960 mg of potassium needs
Nutrition Information
Serving size: 3 oz cooked Calories: 98 Fat: 2.2 g Carbohydrates: 18.3 g Fiber: 2.5 g Protein: 3.2 g
