National Nutrition Month advice from Whitman Hackman, Registered Dietitian, SJRMC
Kale is a green vegetable that looks sort of like and tastes like curly spinach but it comes from the cabbage family. It can be found in grocery stores year round but its peak season is mid-winter to early spring. When buying, look for bright green leaves without traces of wilting or browning.
Kale’s high concentrations of antioxidants and anti-inflammatory agents have linked increased consumption to lowered risk of cancer, obesity and heart disease. One cup of chopped kale has 34 Calories, 0 g fat, 2 g of protein and 1 g of fiber. The recipe below is an example of how quick and easy it is to make any night of the week!
Kale with Caramelized Garlic
- 1 ½ lbs of fresh kale (stems removed)
- 2 cups of water
- 1 Tbsp olive oil
- 8 cloves of garlic, thinly sliced
- 1 tsp red wine vinegar
- ¼ tsp salt
- ¼ tsp red pepper flakes
Remove leaves from stems and throw stems away. Heat oil in a large nonstick skillet over medium heat. Add garlic and cook until garlic is golden brown. Add kale leaves to mix and cook covered until it’s softened but still bright green probably about 2-3 minutes. Add the vinegar, salt and red pepper, stir and serve!
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