Kale has been cultivated since ancient time but only recently it has been considered as an ingredient that could be used for more than just garnishing. Kale has got many nutrients that are healthy for our body and it reduces the risk of cancer. It is a good source of vitamins A, C and K and also rich in fiber, potassium and calcium. It is a member of cabbage family and has got cabbage like flavor. It could be sautéed, boiled and even slow simmered. Kale chips are very good to eat.

  • Kale
  • water
  • oil
  • salt
Cooking Time  –  Cooking time depends on the type of cooking.



kaleTear the leaves of kale into small pieces. 12 ounces of kale would be equal to 12 cups torn or chopped kale leaves and can be used for 4 servings.

To boil kale, take 2 cups of water and put 1/4th teaspoon of salt and boil it. Add 12 ounces of kale leaves then boil it again. Reduce the heat and simmer it for about 20-25 minutes until the leaves become tender. Then drain the water.

For sautéing kale, you need to take 3 teaspoons of olive oil. Add 12 ounces of kale leaves (torn). Cook it for 1 minute by covering the lid. Then uncover and cook and stir it for 1 minute. You can season it with salt and pepper and with lemon juice.

For slow simmer kale, take a pot and put 3 tablespoons of olive oil and cook over medium heat. Put sliced onion. Put 2 cloves of garlic and smash them befor putting. You can add 2 bay leaves and 2 ham hocks and 1 teaspoon of red pepper flakes. Kale leaves, chicken broth, apple cider vinegar, 1 tablespoon sugar and boil the mixture. Cook for about 10 minutes until the green leaves start wiltin. Turn the green leaver over and cover the lid and cook for 45 minutes.

In order to prepare Kale chips, it is important to preheat the oven to 300 F. Put parchment paper in the baking sheet. Put 2 cups of torn kale leaves on the prepared baking sheet. Brush the leaves with 1 tablespoon olive oil and sprinkle about 1/4th teaspoon salt on it. Now bake the leaves for 20-25 minutes until they become crisp.

Read this Article in: Français (French)


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