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Kale and I haven’t always gotten along. Even after this trendy superfood started flying off the produce shelves, I struggled to love it when I prepared it myself. No matter how much I massaged the leaves, I just couldn’t enjoy this fibrous, leafy green raw. I would add it to smoothies and salads, but it always felt like an obligatory addition rather than one made out of true appreciation for the vegetable itself.
This kale recipe turned it all around for me. Steaming fiber-rich kale makes it more palatable and easier on the digestive system. The combination of the umami flavor from the nutritional yeast with the rich nuttiness of the pine nuts adds an amazing element of satiety as well. I didn’t just eat my way through it because it was on my plate; I loved this side dish so much that I went back for the leftovers an hour later!
Adding fibrous leafy greens to the diet does wonders for the digestive process and is an easy way to boost daily intake of vitamins. Kale is particularly high in vitamins K1, A (carotenoids), and C. It is also mineral-dense and contains about 2½ grams of protein per 1 cooked cup. Have some fun with this recipe. Use the method as a base, and find a combination of spices that suits you best.
If you’ve found yourself in a rut with leafy greens, give this one a try. I bet you’ll be saying, “Kale yeah!” after the first bite!
Savory Kale with Pine Nuts
1 bundle organic kale, (approx. 4 cups) washed and chopped
2 T pine nuts
1½ T olive or avocado oil
1½ T nutritional yeast flakes
½ t salt
½ t pepper
- Place kale in a steaming basket with about 1 inch of water in the bottom of the pot.
- Turn heat on medium high and steam for 10 minutes.
- While kale is steaming, place pine nuts in a small saucepan and sauté pine nuts over low-medium heat until golden brown, about 7 minutes.
- Once kale is done steaming, remove steaming basket and excess water from the pot, then put greens back in.
- Add oil, seasonings, and pine nuts. Toss with two forks until evenly coated. Serve and enjoy!
Author: Anneliese Pyatt is a certified Master Nutrition Therapist and graduate of NTI. She targets gut health to address degenerative and inflammatory conditions.
Kale salad recipes to try:
Images: Image is licensed under CC0 1.0; Image by pompi is free for use by Pixabay
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