3 TBSP of Water
1 Clove of Garlic (crushed – though I love garlic so I thinly slice it)
1 tsp Red Chili Pepper Flakes
1 Bunch of Kale (or about four loosely filled cups – wash as you would lettuce and spin it but leave a wee bit of water on them)
1 TBSP Raisins
1 TBSP Coarsely Chopped Kalmata Olives
1 TBSP Lemon Juice (or more if you like lots of lemon) or Apple Cider Vinegar
Using a large sauce pan sauté garlic and red chili pepper flakes in water for a few minutes (I choose water instead of oil because I like to reserve oil for my nut butter cravings or for dishes that need the flavour – I find this one doesn’t). Watch it so it doesn’t burn.
Add kale to the sauce pan and give it a stir to get the garlic and red chili pepper flakes mixed in. Cover the saucepan to let the kale steam from the water on its leaves. I like my kale with a bit of crunch so I only steam it for a few minutes (until it is bright green). If you are new to greens like kale you might want to cook them more. Keep an eye on it though so if you need to add water you can. Burnt kale is not tasty at all.
When the kale is done I mix in the raisins and olives and squeeze in the lemon.
Sometimes if I want to make a more complete meal I add in some cannellini beans and some brown rice. Both have protein and fibre. Fibre helps with digestion. Good digestion helps give you sexy glow and reducing bloating.
You can also make it with collards, beet greens and chards. Do not make it with lettuce or other delicate salad greens.
1 Cup of Cooked Kale has 36 calories, 1g of fat, 7g carbohydrates (3g dietary fibre), 2g protein, 354% of your daily requirements for vitamin A, 89% of vitamin C, 6% of iron and 9% of calcium.