Recipe: Organic Sautéed Kale
Summary: Organic kale sautéed in olive oil is a great veggie and easy to make. Top sautéed kale with a drizzle of fresh squeezed lemon juice.
Fresh Kale
- 1 bunch of kale
- 3 Tbsp extra virgin olive oil
- 1 Tbsp garlic, chopped fine
- 1/2 cup of water
- 1 Tsp red pepper flakes
- Salt and Pepper, to taste
- 2 wedges of lemon
Instructions
- In a large skillet, add olive and garlic. Cook on medium-high heat until garlic is tender.
- Add loosely cut kale in sections all over bottom of pan. Pour 1/2 boiling water over the top of the kale, toss, and cover. Cook kale for about five minutes.
- Uncover, continue cooking until water has evaporated, then salt and pepper kale to taste.
- Serve with a drizzle of fresh lemon over the top.
Preparation time: 15 – 20 minute(s)
Cooking time: 10 minute(s)
Number of servings (yield): 3-4
My rating
Cooking tip:
Rinse kale in cold water, and pat dry. Use kitchen scissors to cut, or tear kale with your hands. Use both leaves and stems for the recipe.
Not all Olive Oil is Manufactured Equal
Cooking with a “good” olive oil is important because– olive oil stands up well to high heat (frying temperatures). However, do not cook (above its smoke point) as it can make food taste bad.
This is a good link to refer to about olive oil from the Olive Oil Source, the site is everything olive oil:
http://www.oliveoilsource.com/page/heating-olive-oil
Buying Organically
Wherever you can, buy “Organic.” In most all the recipes I develop and post, I substitute non-organic ingredients for ORGANIC ingredients. When you shop at your local farmers market, if the produce is not marked Organic, ask them if it is organically-grown. It is okay to ask! It is your right to know what you put in your mouth or not.
What “Organically Grown” Means
Produce that is organically grown and processed uses no synthetic fertilizers or pesticides during the growing process.
http://www.epa.gov/pesticides/food/organics.htm
National Organic Program
http://www.ams.usda.gov/AMSv1.0/nop
Enjoy this Sauteed Kale Recipe!
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