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This is the easiest kale recipe and it tastes AMAZING! Sautéed in coconut oil, this sautéed kale is flavorful and a great side dish to any meal. You will fall in love with kale and realize it is a perfect side dish and nutrient-dense vegetable to add to your menu once you try this method of preparation!
Simple Sautéed Kale
If you are looking for a new leafy green to add to your list, this simple sauteed kale recipe definitely fits the bill. Kale chips might be a great snack, but sauteing your kale is a great option for filling up your dinner plate and adding some much-needed vitamins into your diet. Got 15 minutes? This is perfect!
Kale has become a popular vegetable because it is such an easy option to add to your routine. You can make it raw in a salad, cooked in this saute, or even dropped into your favorite vegetable soup.
What are the Benefits of Kale?
It’s no surprise that kale has made a big impact in the last few years. Kale is truly a superfood. Full of antioxidants, minerals, vitamins, and fiber, it’s one of the best vegetables you can eat. A single cup of raw kale has more than enough of your daily needed vitamin A, vitamin D, and vitamin K. Not to mention added B vitamins, manganese, calcium, and magnesium. It is truly the most nutrient-packed vegetable in your grocery store.
Along with being loaded with Vitamin C, it is rich with antioxidants that fight cancer. It has been known to impact your body positively to lower cholesterol which helps prevent heart disease. When you think of the best vegetable, this is it! Using this sauteed kale recipe on a regular basis will help add tons of nutrients your body needs.
One thing I hear most often about kale is that it is bitter. While it can be bitter, that is not the case for all recipes using kale. There are a few secrets to make sauteed kale more palatable.
The first hint, no matter if you are serving it raw or cooked, is to rinse well and gently massage the greens for a minute before preparing them. This helps break down the texture which makes it both softer and milder in flavor.
Another must is to add plenty of seasonings. For this recipe, I added garlic powder and salt as a simple flavor blend. Garlic really amps up the flavor profile while not being overwhelming. Other options are to saute with a bit of fresh garlic, sliced onions, or even to add a bit of oregano to the mix. I’ve been known to add red pepper flakes or a dash of cayenne to my kale sautee as well to boost flavor.
More Recipes Using Kale
Kale is one of those veggies I always have in my refrigerator. I find myself adding it to tons of recipes – especially if it already calls for spinach. Two of my other favorite recipes are my best chicken soup and my favorite snack. I’ve linked those below so you can check them out and add them to your menu because they are such a great way to add kale to your daily routine without much effort.
Slow Cooker Chicken Kale Soup
Easy Oven Kale Chips
You could even sub the kale for the spinach in this Italian Chicken Skilletrecipe!
Simple Sautéed Kale Side Dish Recipe with coconut oil is a perfect recipe to add color and nutrients to any meal. Add kale to every meal with this recipe!
Ingredients
Scale
1 bunch kale (10–12 oz)
1/4–1/2 tsp sea salt
1/8 tsp black pepper
1/4 tsp garlic powder
1 TBSP coconut oil
Instructions
Wash and shake kale leaves to dry. Remove stems and tear leaves in thirds or halves depending on the size of the leaf.
Place slightly damp kale leaves in a bowl and add seasoning, tossing to combine.
In a large skillet, heat coconut oil over medium-high heat.
Add kale leaves and cook approximately 10 minutes, stirring to thoroughly cook, until leaves are slightly wilted and darker in color.
Serve immediately.
Notes
We typically cook our kale leaves to the extent they are soft, but still slightly crunchy.
Prep Time:3 minutes
Cook Time:10 minutes
Category:Side Dish
Method:Skillet
Cuisine:American
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Add the Kale leaves to a big bowl, drizzle the Coconut Oil over, and really massage it into leaves making sure to coat them all. You could use Olive Oil if you wanted, but I think the Coconut Oil really gives these chips a delicious slightly sweet but yet salty flavor when combined with the Sea Salt.
Much like in onions and garlic, kale's bitterness is only formed when the vegetable is sliced, chopped, massaged, or chewed. When cells in a leaf of kale are intact, an enzyme called myrosinase and sulfur-containing compound glucosinolate are separated from one another.
Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.
To preserve nutrients, don't cook kale for more than 10 minutes over high heat (in a skillet or oven at 400°F). Limit baking kale to 25 to 30 minutes at 350°F. Don't prewash kale before using, it can wilt the leaves quickly.
Kale can be good for adding fiber and antioxidants to the diet in many savory dishes, salads, and smoothies. Various health benefits include managing blood pressure and boosting digestive health. Kale is a leafy green cruciferous vegetable that is rich in nutrients.
Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more. Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.
Coconut oil is ideal for searing, sautéing, and, depending on the grade, even frying. (We really like using it to pop stovetop popcorn.) When it comes to baking, it's a better substitute for butter than liquid-at-room-temperature oils, like olive oil or canola oil, but nothing performs exactly like butter.
The best coconut oil for cooking: the unrefined, virgin coconut oil you would use on your hair and skin is also great for baking and sautéing, but not for frying as it has a smoke point of 170C. If you want to get frying, opt for refined coconut oil as it has a higher smoke point of 204C.
It pairs well with ingredients like frozen fruit, protein powder, and nut milk. Coffee or tea: Mixing coconut oil into coffee or tea can create a rich and creamy beverage.
Even your green friends can benefit from coconut oil! For indoor greenery, simply rub a few dabs of coconut oil on plant leaves and stems for added health. It will keep their roots extra moist and absorbent. Plus, it will leave their limbs glistening with a healthy, dust-free finish.
To substitute coconut oil for vegetable oil, use the same amount of coconut oil as vegetable oil. Since coconut oil is solid at room temperature, you'll need to melt the oil if your recipe requires liquid oil. Just make sure the other ingredients aren't too cold or they will re-solidify the coconut oil.
Kale will benefit from some gentle kneading to soften its texture. A bit of oil can help to break down the fibrous membranes as well. Here's how: Wash the kale and remove the leaves from the stems. Tear the leaves into smaller pieces and rub them in your hands with olive oil and salt.
In baking recipes, if a recipe calls for 1/2 cup vegetable oil, start with a 1/4 vegetable oil and 1/4 coconut oil, eventually working up to a full replacement. You can also use coconut oil instead of vegetable oil in your fry pan for chicken or stir fry.
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Introduction: My name is Maia Crooks Jr, I am a homely, joyous, shiny, successful, hilarious, thoughtful, joyous person who loves writing and wants to share my knowledge and understanding with you.
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