5-Minute "Quick Steamed" KaleTo prepare Kale with the best flavor and maximum amount of nutrients, I recommend the "Quick Steaming" method. Be sure to cut it into small pieces after cooking for best results. (Taken from page 331 of the 2nd edition of the World's Healthiest Foods book.)
Prep and Cook Time: 5 minutes
- 1 lb Kale
- 1/2 red onion
- Mediterranean Dressing:
- 3 TBS extra virgin olive oil (or to taste)
- 2 tsp lemon juice
- 1 medium clove garlic, pressed or finely chopped
- Sea salt and pepper to taste
- Fill bottom of steamer with 2 inches of water.
- While steam is building up, cut off the thick stem ends and slice Kale leaves into 1/8-inch slices (thick stems can be saved for soup). (Curly Kale can be shredded in a food processor.) Slicing Kale thinly ensures even cooking and the best flavor. Let sliced Kale sit for 5-10 minutes before steaming.
- Let chopped or pressed garlic and sliced onions sit for at least 5 minutes. (Why? See page 301.)
- When water comes to a full boil place onions at the bottom of steamer basket and Kale on top of onions. Cover with a tight fitting lid and steam for 5 minutes for al dente Kale. (For information on Differences in Cooking Time, see page 120.)
- Transfer to a bowl and toss Kale with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Kale, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil. The dressing will also help tenderize the Kale.
- Important: For best flavor, use a knife and fork to cut the cooked Kale crosswise several times until it is in very small pieces. The more finely you cut Kale the more exposed surface area you create. This can allow more flavors of the dressing to pass into the Kale and speed up desirable changes in texture including tenderness.