How to Cook Kale

Many of my patients know I frequently encourage them to eat dark green leafy vegetables, such as kale. The first road block we normally hit is “do you have any good kale recipes?” I’m not sure why kale remains such a mystery. Here are some ideas to put your mind at ease and hopefully get you motivated in the kitchen!

  • Rinse a bunch of kale and pat dry.
  • In a frying pan, heat a couple of tablespoons of olive oil.
  • Dice a medium red onion and add to the frying pan.
  • Dice 1-2 cloves of garlic and add to the frying pan.
  • Cook onions and garlic over medium heat until soft, but not brown.
  • Add the kale.
  • Heat for a few more minutes stirring frequently. You can always add a bit of water if the pan starts to get too dry.
  • Cook until the kale is soft and not too tough.
  • Optional: add 1 tablespoon of apple cider vinegar before serving.
  • Your kale and creation will go well with some cooked chicken breasts, rice, or pasta.

Additional recipes:

Fast Facts about Kale:

  • Kale is part of the cabbage family.
  • Kale is rich in phytochemicals, which are cancer-preventing. It is also rich in Vitamin A and Vitamin K.
  • From a Traditional Chinese Medicine perspective, kale has a 3 part-flavour, it is sweet, bitter and pungent. It is nourishing to the digestive tract, liver and lungs. Having bowel issues? Eat some kale. Want to detox? Eat some kale. Need to eliminate some lung congestion? You guessed it, eat some kale.