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Easy to Cook (& Digest) Kale

by Heather
Easy-Cook-Digest-Kale-Heather-Habelka

For some women (like me), raw kale is difficult to digest.

And for others, eating raw cruciferous veggies (broccoli, cauliflower, cabbage, kale, brussels sprouts, etc.) can slow down thyroid function (by blocking the thyroid’s absorption of iodine.)

Here’s my recipe that addresses both concerns. It’s super fast to make, easy to digest, and packs a healthful punch!

A bunch of organic kale is only $1.99 at my local Whole Foods (I’m in the Northeast) so we eat this at least twice a week.

It pairs great with salmon, chicken, steak—or even a hardboiled egg. And it heats up beautifully for breakfast or lunch the next day.

Side note: the caramelized onion is not only delicious, but it infuses the kale with a sweet, anti-viral kick!

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Easy-Cook-Digest-Kale-Heather-Habelka

Easy to Cook (and Digest) Kale

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  • Author: Heather Habelka, TheHealthfulKitchen.com
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 Servings 1x
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Ingredients

Scale
  • 1 Bunch Organic Lacinato “Dinosaur” Kale
  • 1 Small-Medium Onion (put in as much, or as little, as you like)
  • 1 Tbsp. Extra Virgin Olive Oil
  • Salt & Pepper
  • Wooden or Bamboo Spoon
  • Dutch Oven or Medium Pot

Instructions

  1. Chop off bottom stems (a good 2 inches) and wash leaves in a strainer.
  2. Let air dry, then chop (leaves and stems) into bite-size pieces.
  3. Dice the onion.
  4. Sauté the onion in 1 Tbsp. of EVOO over medium heat. Lightly season with salt and pepper.
  5. Once onions are soft and caramelized, toss in the kale and coat with the oil and onions.
  6. Add an additional dash of salt and pepper if needed. (Greens get salty really fast, and even saltier as they cook down.)
  7. Let the leaves cook down, tossing as needed, until it is cooked to your liking – firm, crunchy, sweet, and bright green.
  8. If you’d like, hit the finished kale with a bit more EVOO as a way to increase your healthy fat intake!

Notes

Serve with protein – it goes with everything!

Did you cook this in your Healthful Kitchen?

Please share/tag @the_healthful_kitchen #thehealthfulkitchen or rate/comment below!

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Welcome!

Welcome!

I'm Heather, National Board Certified Health & Wellness Coach (NBC-HWC). My Dad's cancer diagnosis led me to the Institute for Integrative Nutrition (IIN) several years ago, and inspired my career change from marketing & communications to health coaching. In addition to my national board certification (the health coaching profession's highest standard), I've completed specialized training in integrative nutrition and holistic health cooking, and I've studied at the Natural Gourmet Institute. I'm so happy you landed here and hope you enjoy the affordable, simple & healthful recipes I create. Welcome to The Healthful Kitchen!

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