Kale is a leafy green vegetable that belongs to the brassica family, a group of vegetables including broccoli, cabbage, collards and brussels sprouts. Kale is an exceptional source of chlorophyll, dietary fiber, calcium, iron and vitamin A.

The bioavailability of iron in kale and other brassica family vegetables is improved by consuming vitamin C with them. A dash of freshly squeezed lemon juice over lightly steamed kale is an easy way to ensure maximum absorption.

Dairy free and concerned about your calcium intake? Don’t fret. Dark green leafy vegetables are high in calcium and iron. The bioavailability of calcium is actually higher in kale and other dark green leafy vegetables (like broccoli) than in milk. The trick is to eat a large variety of calcium containing plant foods to ensure that you are getting enough.

Kale is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring. It’s a great time of year to introduce kale into your diet!

Kale just happens to be my favourite vegetable 🙂 I love it steamed or lightly sautéed with olive oil, garlic and a splash of freshly squeezed lemon juice. You can also replace spinach with kale in your favourite recipes to kick it up a notch.

Go on, try it, you’ll love it!

Ingredients:

1 lb red snapper, cut into 1-2 inch cubes
1 tbsp olive oil
1 yellow or red onion, diced
1 clove garlic, diced
1 red, yellow or orange bell pepper
1 green bell pepper
1 bunch kale, tough stems removed, roughly chopped
1 bunch spinach, chopped
1 carrot, peeled into strips
1 pint cherry tomatoes
2 tbsp Amano or San-J wheat free tamari
1 tsp apple cider vinegar
splash of white wine (optional)
1 tsp dried basil or to taste
pinch of unrefined sea salt

Directions:

Heat olive oil in a large fry pan over medium heat.
Cook onion and garlic until golden and soft.
Add bell peppers and cook for 2-3 min.
Add kale and spinach, cover with a lid and stir occasionally until it begins to soften.
Add carrot peels, cherry tomatoes, wheat-free tamari, wine, basil and pinch of unrefined sea salt.
Stir together and cook for 5 min.
Add snapper to the pan and gently stir into the veggies and sauce, cooking for roughly 8min.

Serve over rice or quinoa.

Serves 4-6.

Filed under:
Blog & Recipes by Crystal Di Domizio RHN