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GARLICKY KALE SAUTÉ
 
It’s a ‘no-secret’ hack to looking and feeling more radiant and anteing up your immune system to ward of disease. What you ask? Greens baby, greens and this one in particular! Kale has long been shown to be one of the top cruciferous leafy greens. Considered a super-food, here it’s made yummy with a simple sauté with onion and garlic. Aim for at least two cups a day.

  • Veggie side
  • Vegan, nut, gluten, soy, corn free
  • Prep time: approx 8 minutes
  • Serves 4
 
INGREDIENTS
 
1 tbsp olive oil
1 large onion, diced
1 large bunch kale, chopped into fine slivers, 6-8 cups
2+ large garlic cloves, minced
½ tsp sea salt and black pepper, to taste
Fresh lemon juice, red or white wine vinegar
 
GARNISH:
 
Nutritional yeast or hemp seeds, as desired
 
DIRECTIONS
 
  1. Prep ingredients giving your kale a massage with a pinch of sea salt if you like. It’s tenderizes this sometimes tough green. It’s not necessary for baby kale.
  2. Heat a large sauté pan over medium high heat then reduce to medium, add the oil along with the onion. Sauté for 3 to 5 minutes until beginning to brown.
  3. Add the chopped kale and sauté for another 2-4 minutes until it is wilted. You may need to add a splash of water or broth to prevent sticking.
  4. Next add the garlic, sea salt, and black pepper sautéing for another 1 to 2 minutes until the garlic is fragrant. Turn off heat.
  5. Finish with a generous squeeze of lemon juice or vinegar and serve any main course dish. Top with 1 tsp nutritional yeast or hemp seeds per serving if desired.
 
TERI’S TIPS:
 
  • Collard greens and Chard are nice alternatives to kale and it’s always best to enjoy a wide variety of foods for the unique nutrients each provides. Eat a rainbow of colors and include new items often. Your body benefits in so many ways.
  • If you want a warm salad, simply top a big bowl of this saute with additional produce and a zesty vinaigrette like the one in this recipe.
 


Teri Gentes - Whole Self Lifestyle Wellness
International Speaker|Self-care Coach|Author|Chef|Trainer|Ambassador
Certified Wellness and Nutritional Consultant, Personal Trainer,
Yoga and Group Fitness Instructor

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