How to Cook Kale:
Buttered Kale with Cranberries and Pine Nuts

2014-05-25
Sauteed Kale with Cranberries and Pine Nuts
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  • Servings : 6
  • Prep Time : 5m
  • Cook Time : 25m
  • Ready In : 30m

Nutritional Info

This information is per serving.

  • Calories

    110
  • Total Fat

    4.9 g
  • Saturated Fat

    2.6 g
  • Cholesterol

    10 mg
  • Sodium

    119 mg
  • Total Carbohydrates

    15.2 g
  • Dietary Fiber

    3.0 g
  • Protein

    5.0 g
  • Vitamin A

    467%
  • Vitamin C

    302%
  • Calcium

    21%
  • Iron

    14%
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For far to long I didn’t really know how to cook kale properly. Do you cook the stems, leave them on, boil the kale, saute it?

Lately I have been sent or otherwise introduced to several wonderful and easy kale recipes, which I hope to share with you on the site.

Here is one I particularly like. The kale is simply steamed and seasoned. Then dried cranberries and pine nuts are added for flavor and crunch.

The sweetness of the cranberries really pairs well with the tart, savory kale. I hope you like it.

Buttered Kale Recipe with Cranberries and Pine Nuts

vegetarian labelgluten free labeldiabetic recipe

Ingredients

  • 2 pounds kale
  • salt and pepper to taste
  • 1/2 cup dried cranberries
  • 1/2 cup pine nuts

Method

Step 1

Wash the kale in a large quantity of cold water, lifting and agitating in the water to remove any and all sand and grit. Shake off as much water as possible and shred the kale coarsely, discarding the tough stems. Place in a large pot with whatever water still clings to the leaves. Add salt and pepper. Cover and cook until tender, about 20 - 25 minutes.

Step 2

Drain the cooked kale and mix in the butter. Add in the dried cranberries and pine nuts.

Makes 6 servings.

Tip:

  • The pine nuts taste even better in this recipe if they are toasted. Just place them in a pan on medium high heat and dry fry them for a few minutes until they are a bit brown on the sides. Watch carefully to make sure they don’t burn.

Note that the cranberries and pine nuts are optional. You can leave them out if you want and still have a delicious and healthy kale recipe. The cranberries do add fantastic color and added nutritional value. The pine nuts bring texture and a great bit of crunch.

Kale is SUCH a healthy vegetable. We really should include it in our diet on a regular basis and you can with easy, healthy recipes like this one.

Have a look at the nutritional content of this recipe in the blue box above. This recipe is packed with nutrition! Just one serving gives you over 400% of your daily requirement for Vitamin A and over 300% of your daily requirement for Vitamin C. Plus it is high in protein, calcium and iron. Can’t beat that very easily.

This is a great diabetic recipe and gluten free. It is also fairly low carb.

Learn how to cook kale in a variety of ways. Here is a kale and olive oil mashed potatoes recipe.

If you like this recipe, I’d love you to Pin it to Pinterest, Tweet about it, Like it on Facebook and leave a comment below.





Sauteed Kale with Cranberries and Pine Nuts



diabetic recipe

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