Spicy Sauteed Kale + 5 Other Healthy Kale Recipes (2024)

FAQs

What is the most delicious way to eat kale? ›

Use a spoon to toss the greens in the oil and stock, then cover and cook for approximately 5 to 7 minutes, until it is soft and wilted, but still quite green. Remove cover and continue to cook, stirring occasionally until all the liquid has evaporated, another 1 to 2 minutes.

The thing about most greens is that they tend to be bitter, and some, like collard and kale, a little tough as well. Blanching before sautéing can help take the edge off the bitterness, and soften the greens.

“Minced garlic, olive oil, and salt are also simple ingredients that can transform the flavor of a bitter kale dish. ' “Cutting the stem of kale and marinating it with olive oil and salt can help reduce bitterness.”

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.

Both are packed with nutrients like fiber, vitamins, and minerals. Still, there are subtle nutritional differences between them. Kale provides more calcium and vitamin C per serving than spinach, whereas you will find more folate, vitamin A, and vitamin K in spinach than kale.

Not only does soaking kale tenderize it, it also pulls double duty by cleaning it and improving the flavor at the same time.

As a result, for those who prefer cooked kale, steaming it for a short duration may be the best way to preserve its nutrient levels. Kale is a nutrient-dense food that's high in several vitamins, minerals, and antioxidants.

Cutting the stems crossways shortens the fibres, much as with a tough steak, making them perfectly edible and preventing waste. Cut this way, the stems can be cooked in the same way as the rest of the leaf: sauteed, boiled or steamed.

Cooking kale may lower its antioxidant content and vitamin C content, but that isn't to say cooked kale isn't healthy for you too.

Should you massage kale before Sauteeing? ›

Yes! Massaging kale is a fantastic way to make kale less bitter. The massaging process helps kale release its bitter compounds, eliminating some of this vegetable's bitter flavor.

It's delicious with spaghetti squash and sweet potato noodles too! In a grain bowl. Add it to this buddha bowl or this veggie bowl, or make your own bowl with the sautéed kale, a grain like quinoa, farro, or brown rice, and a protein like baked tofu, tempeh, lentils, or roasted chickpeas.

Mix with sweets: combining kale with naturally sweet-tasting foods such as fruits, or sweet-tasting spices can help mask some of its bitterness. Add a touch of salt or spices: spicy and salty flavors can also tame some of kale's strong bitterness. Try cooking kale in vegetable broth with a touch of chili flakes.

Additionally, overcooking kale can cause it to become mushy and lose its texture, making it less enjoyable to eat. Another reason why kale can taste bad when cooked is that it contains sulfur compounds that are released when it is cooked. These compounds can create a bitter taste that some people find unpleasant.

Raw kale can be hard to digest. 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.

Adding salt and squeezing lemon make a big difference by removing bitterness. Adding some spicy or sweet flavors may help tame the strong flavor of bitter kale.

Massaging kale for salad makes the vegetable more palatable by releasing its bitter compounds and—as a result—making the kale less bitter. This simple process breaks down the vegetable's fibrous texture, making it more tender, easier to chew, and more digestible.