Vasantha Prasad

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Seasoned Kale

I think kale is a misunderstood vegetable.  It is very easy to cook, and the health benefits are indisputable. Kale’s slightly bitter taste mellows when sautéed. In this dish it is seasoned with cumin, garlic, and peppers, and the nuts impart a sweet taste.

Preparation Time:  30 minutes Cooking Time:  15–20 minutes Serves:  4

2 Tbsp. extra light olive oil

1 bunch fresh kale (strip leaves off stalks, wash, and chop)

For the seasoning:

1 Tbsp. extra light olive oil

1/4 tsp. mustard seeds

3/4 tsp. cumin seeds

5 cloves garlic, peeled and sliced

2-4 dried red whole chili peppers (split in half)

1/8 c. macadamia nuts or honey-roasted cashews (or any nut your prefer)

salt to taste

  1. In a large skillet or nonstick sauté pan, heat 2 tbsp oil.  Add kale; cover and sauté on a low flame for 6 minutes.  Stir kale and increase heat to medium-low (do not cover).  Cook till tender, stirring occasionally (about 6-8 minutes).
  1. In the meantime, in a small sauté pan or saucepan, add 1 tbsp oil and mustard seeds; cover and heat over medium-low flame.  When the mustard seeds stop sputtering and popping, remove cover and add cumin seeds, garlic, red chili peppers, and nuts, and fry until garlic turns a light golden brown. (Be careful to keep your face a safe distance, as the oil can spatter when adding ingredients.).  
  2. When the kale is done, add the seasoning and toss. Salt to taste.  Serve with rice.

What’s good for you:

v Kale is one of the best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases; kale is also a top source of eye healthy carotenoids, such as lutein and zeaxanthin. It is unusually high in fiber, which keeps you feeling fuller longer, and is rich in vitamins A, C, and K and calcium.

v Cumin seeds are a very good source of iron. They are great for energy and immune functions, help with digestion, and may have anticarcinogenic properties, which help prevent cancer.

v Garlic can boost the immune system, lower bad cholesterol levels and raise the good cholesterol, and lower the risk of several common cancers. It is also a good source of vitamins B6 and C.

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