Who would’ve thought the subject how to prepare kale would get me all teary and sentimental?Kale is a fairly neutral issue that warrants the positive passion of food lovers only.My tender emotional state is due to the fact that together, my older son and I brought you this article, how to prepare kale, more than a decade ago.Second, kale is a high fiber food that provides a feeling of fullness and helps with digestion by feeding good bacteria in the gut.Finally, kale is chock full of antioxidants that reduce inflammation and help the body to detox more effectively.Kale is high in vitamin A which is critical for the proper function of the vital organs.All you need to do is put a steamer basket and pot with two inches of water on the stove, throw in the prepared kale, and it’s ready to serve in five minutes.When it comes to prepping kale in advance it’s all about saving time and getting ahead of the kitchen game.Once you’ve steamed it, serve your kale with gomasio or try this “fancy” dish.Sometimes my boys like to add ume plum vinegar and toasted sesame oil to their cooked kale.To kick up the fat on your low-carb, high-fat diet and keep you in ketosis, they’re coated in olive oil and ground macadamia nuts, then seasoned with a short cut spice mix that my boys love.This post is an oldie but goodie from the archives, my darling hand model, and I first shared it in 2009. .

How to Cook Kale (2 Ways!)

I’ll show you ways to reduce some of the harsh flavors and how to cook kale with ease.In most cases for curly, red and Tuscan (lacinato kale), there is a large fibrous stem that runs down the middle.Steamed kale is a quick side dish lightly salted and topped with freshly cracked black pepper.Kale leaves are very robust, so they do well when tossed in hot oil in a large saute pan or wok.I love kale prepared this way because the dry-heat cooking method creates toasted flavors that you won’t achieve in steaming.It’s important to season with salt and pepper after it begins to wilt, otherwise, it will dry out the moisture from the cut leaves and steam the kale instead of sauteing it.Adding in some minced garlic at the end of cooking, or garnishing with some freshly shredded aged cheese makes for a delicious side.When selecting kale, make sure to look for leaves that are vibrant in color, not wilted or starting to turn yellow.When the cell membranes of the leaves are physically ruptured, it causes pungent and bitter notes to rise from sulfur-containing compounds called isothiocyanates.Good news for kale salad fans, simply rinsing the chopped leaves after massaging helps to wash away some of the bitterness before you take a bite.Rinsing afterward with warm water inactivates the enzymes and washes the bitter flavors from the surface thus reducing its pungency.▢ black pepper , as needed for seasoning US Customary Metric Instructions Steamed Kale Add about 2 inches of water in the bottom of a pot with the steamer insert placed in the center.Steam until the leaves are tender and slightly wilted, 3 to 5 minutes depending on the type of kale.Season with salt, stir and cook until the leaves a tender and slightly wilted and toasted, 2 to 4 minutes.Saute Pan Notes Steamed kale yields about 5 cups (depending on the type). .

The Basics: How to Prepare Kale {Kale Recipes}

It reminded me of collard greens or something like that, so I tended to steer clear at all costs.I didn’t want to eat something that had a strange texture or tasted bitter.One of my biggest pet peeves with salad is if left out for an hour or so with dressing on it, the lettuce immediately gets soggy and wilts.In fact, I recently made a Kale Salad and had quite a bit left over.Normally I don’t put salads in the refrigerator for leftovers but I thought I would give it a try.Please note, the massage prepping is for a salad or lighter dish in order to make the leaves tender. .

How to Cook Kale

Kale used to only be used as garnish for buffet items like potato salad.Sautéed with some garlic it only takes 10 minutes to make and will be the easy side dish you crave.If you are trying to make your kale as healthy as possible, skip most of the olive oil.It'll tenderize the kale, therefore making it way less bitter and wayyy more appetizing.Store your sautéed kale in an airtight container in the refrigerator for up to 3 days.Leftovers are great cold or warmed back up in a skillet.Editor's Note: The introduction to this recipe was updated on September 25, 2020 to include more information about the dish. .

How To Cook Kale - Easy Sauteed Kale Recipe

The water that clings to the leaves will create steam when you toss them in the hot skillet. .

How to Prep Kale (cutting, washing, and storing kale)

Here’s your complete guide to prepping this super healthy leafy green, including tips for how to make it taste less bitter!And if you follow some tricks and tips for preparing it the right way, you can remove lots of the bitterness and use it in all kinds of different recipes!But if you’re a beginner cook and not as comfortable using a knife, a leaf stripper is a nifty tool that makes removing the stems so easy!Not only is this nifty leaf stripper tool great to remove stems from kale (and chard, and other greens), but it also works with herbs like rosemary and thyme!Find the hold in the leaf stripper that will fit the stem (you may need to trip a particularly thick part off the end first).It probably won’t work as well with a leaf stripper unless you have very large, sturdy leaves.Just fold it in half or stack a few leaves on top of each other and run your chef’s knife over it in both directions, until you get smaller pieces.The cold will help remove some of the bitterness, and this will also help deep clean the leaves (more on that in a sec).Note: This will also help perk the leaves up if they are a bit wilted, a trick that works with all leafy greens, celery, herbs, etc.The cold will help remove some of the bitterness, and this will also help deep clean the leaves (more on that in a sec).Note: This will also help perk the leaves up if they are a bit wilted, a trick that works with all leafy greens, celery, herbs, etc.!(By the way, this trick works with other dirty produce, such as leeks or cilantro, as well!).Soak chopped kale in a large bowl or container of ice water.Use a slotted spoon to remove the kale to a colander or salad spinner insert.When stored properly, kale can stay good for a week or more in the fridge after you prep it!Finally, place the kale on top of it and seal it with the lid to make it airtight.The reason why you want the damp paper towel is to increase the humidity within the container.Did you know commenting and rating recipes is one of the best ways you can support your favorite food bloggers? .

Can You Eat Raw Kale, and Should You?

These molecules help counteract oxidative damage caused by compounds called free radicals and may reduce your risk of conditions like heart disease, Alzheimer’s, and certain forms of cancer ( 2 , 3 ).Compared with raw kale, all cooking methods resulted in a significant reduction in total antioxidants and minerals, including calcium, potassium, iron, zinc, and magnesium ( 7 ).While raw kale may boast the highest nutrient content, the study found that steaming retained the most antioxidants and minerals, compared with other cooking methods ( 7 ).There are some concerns about eating raw kale, as goitrins can decrease the uptake of iodine, which is essential for the production of thyroid hormones ( 8 ).As a result, thyroid dysfunction can lead to reduced energy levels, weight gain, sensitivity to cold, and irregularities in heart rate ( 9 ).One review of goitrin concentrations in cruciferous vegetables found that only an excessive intake of 2.2 pounds (1 kg) of kale per day for several months significantly impaired thyroid function in otherwise healthy adults ( 8 ). .

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