The Best And Healthiest Way To Cook Kale

The Best And Healthiest Way To Cook Kale

Kale is one of the most abundant leafy vegetables in nutrients. A 1-cup serving of kale, which is an excellent source of plant origin of calcium, fiber, vitamins and minerals, offers 4 g of protein, 5.3 g of fiber, 266 mg of calcium, 2.2 mg of iron and 15,417 international units of vitamin A, among other nutrients. Most people eat steamed or boiled kale, instead of raw. The traditional preparation in the southern United States consists of cooking these vegetables with bacon or pork fat, onions and salt, which adds unhealthy saturated fats and sodium to the dish. Instead, it preserves the nutritional benefits of kale by sautéing it with olive oil and seasoning it with spices.

Rinse the kale with cold water and shake off excess liquid. Cut the stems of the cabbage and discard them; then cut the vegetables into pieces.

Put the pot on the stove and fill it with 1 inch (2, 54 cm) of water. Place the vegetable stew inside the pot and add the kale. Place the lid on the pot and light the fire. Bring the water to a boil.

Steam cabbages for four to five minutes or until tender. Turn off the fire.

Heat 1 tsp. of olive oil in the pan over medium-low heat and add the steamed vegetables to the pan. Sazónalas with salt and pepper to taste and add a pinch of cayenne pepper or red pepper flakes to taste. Saute the vegetables stirring with the tongs from time to time, until most of the adhering water has evaporated.

Transfer the cooked vegetables to a plate or serving bowl. Season the vegetables with red wine vinegar and extra olive oil.

Tip

For a spicier flavor, add a few drops of hot pepper sauce to seasoned vegetables.

Video Tutorial: How to cook kale so it WON.

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