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Crispy Garlic Kale

March 30, 2017

Now, this isn't exactly the healthiest kale you could ever eat; the healthiest way to eat kale is to steam it for 5 mins. This is almost there, you do steam it for 5 minutes, but after you've fried garlic in some olive oil and you kinda want to keep that oil in with the kale when it's steaming because that's what makes it SO yummy!  But being a healthy vegan is not always always about doing everything in it's healthiest form, you have to feel indulgent and a bit naughty in order for this to be a sustainable lifestyle and not a fad diet. You can't fail at a lifelong style of eating if you don't set unachievable goals. We are human, we need to feel full, a bit naughty (and deserving of that feeling) and surprised every now and again when it comes to food. This side dish does just that for me. It feels like such a big treat; the crunchy garlic is just so perfect against the perfectly seasoned kale. Kale is just the perfect green too, so wholesome and kind to cook with, keeping itself together and it just makes me feel good too.

NUTRITIONAL OVERVIEW

KALE is so packed full of nutrients that this is going to be a fairly extensive list. It is an excellent source of the following: vitamin K, vitamin A, vitamin C, manganese and copper. A very good source of vitamin B6, fibre, calcium, potassium, vitamin E and vitamin B2 (take a breath) and is a good source of numerous other things. But let's look at what it's good for overall; eyes for one thing. Studies have found that kale is the most lutein-rich food. Lutein is best know for it's role with eye health and studies saw a decrease in cases of glaucoma when kale was introduced in to the weekly diet. We can also bow-down to kale in three key nutrient areas: anti-inflammatory, anti-oxidant and anti-cancer. Those a three HUGE things.

Aim for 5 cups a week and you'll be laughing!

Interesting fact to bear in mind is that lentils and kale together are supposed to complete each other nutritionally. I guess I know what I'll be working on next then!

Usually I smash garlic to make it more flavourful to cook with and easier to peel but for this dish you need to be more gentle. Cut the hard ends off and gently peel away so they keep their shape.

 You want to use just enough oil to cover the bottom of the pan so you have a slightly healthier deep-frying effect.

 Rip the kale up as small/big as you want, this particular night I wanted bigger pieces but I usually prefer smaller.

 If you want to add spinach then throw it in a few minutes after you've started steaming the kale.

 Recipe

 

CRISPY GARLIC KALE

This is a kale recipe but I often make it with a mix of greens: baby spinach, broccoli... just take the same basic steps and steam them for as long as they need, I think 5 mins works well for most veggies, but spinach takes less time. Use this ratio but just up the garlic and kale for bigger portions. I often up the garlic ratio just because!

 

SERVES 2

PREP TIME 10 MINS   |   COOK TIME 10 MINS   |   TOTAL 20 MINS

 

INGREDIENTS

  • 1 tbsp olive/coconut oil (or enough to cover the base of the pan)

  • 4 + cloves garlic

  • 150g kale (stems on)

  • 1/4 cup (60ml) boiling water

  • salt

METHOD

  1. Carefully peel the garlic and slice into discs, set aside.

  2. Wash the kale then rip the leaves off the stems and rip into pieces a size you'd like to eat. Kale doesn't lose it's size much when cooking. Dry it off.

  3. Heat the oil in a wok and when the oil is hot add the garlic. Keep stirring the discs around until they are golden then remove with a slotted spoon onto a piece of paper towel. Set aside until later.

  4. Put the pan back on the heat and add the kale, stir it around so it's all coated in the garlic oil and season well with salt.

  5. Pour the hot water in and put a lid on the pan. leave the kale to steam for 5 minutes then remove from the heat.

  6. Stir through half the garlic then transfer to a serving dish.

  7. Sprinkle the remaining garlic on top.

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