How to cook Kale

Kale is a superfood. You should include kale as one of the cruciferous vegetables you eat on a regular basis if you want to receive the amazing health benefits it offers. Kale's cancer preventive benefits have been clearly linked to its unusual concentration of two types of antioxidants, namely, carotenoids and flavonoids. At a minimum you should, include cruciferous vegetables as part of your diet 2-3 times per week. Many people don't know how to cook it. First off, remember this leafy member of the cole family includes broccoli, cauliflower, brussel sprouts. The trick to properly cooking kale is that you need to cook it throughly to make it a tender and melt in your mouth. If you don't cook it long enough it will taste tough and fiberous.

Chopped kale can be added to virtually any dish or recipe. It does have a earthy flavor that some people (including me) love and others take time to aquire the taste. If your new to kale or haven't been able to cook it to your liking, simply try to cook it longer so it breaks down further. Below is my simply yet very tasty and full proof way to make a tasty sauteed green that you and your family will love. If my 5 year old and 20 month love it this way, I'm sure you will too!

Pan Sauteed kale

Before cooking rinse and de-stem the kale and chop fine. Prepare some fresh chopped garlic and mince. It is very important to have a large skillet with a lid. At medium heat add a generous amount of olive oil ( 1-2 tablespoons of olive oil or more depending on the amount of kale), the chopped kale, and the minced garlic. After adding everything, you can move around and saute with a wooden spoon. After about 5 mins or longer or when the kale begins to cook down put the heat down slightly to around medium-low and put the lid on the skillet or pan. This step is critical as this will steam down your kale and make it very tender and yummy. I also add salt when I put the lid on and usually leave the lid on for at least 15 minutes and sometimes up to 30 minutes stirring occasionally. Take a few taste test bites and add more salt to your liking when the kale is nearly ready if desired. I have had many people who tell me they don't like kale and after trying this method end up loving it.