STIR FRIED KALE !!!! HEALTHY MEAL !!!

Kale is one of the healthiest vegetables and it can be prepared in many ways.  Since it has wonderful health benefits make sure to include them in your diet in healthier way like steaming the kale, adding them to soup, Salad etc.  There are several varieties of kale; these include curly kale, ornamental kale and dinosaur kale(Tuscan kale) which differ in taste, texture, and appearance.  The recipe which I am posting today is stir fried kale in which I have used curly kale. It is deep green in color which has a ruffle leaves with a lively pungent flavor and delicious bitter peppery qualities.  Again for this recipe you can use any variety of kale.  But personally for stir fries I love to use thick leaves which will retain it shape even when cooked with other Indian spices.

I do miss lot of Indian green leafy vegetables but this kale is a rescue.   I use kale as a substitute for the recipes I make using Indian greens.  You can also follow the same recipe for Swiss chard, Beet greens as well.

For healthy munching here try this KALE CHIPS which I have posted earlier.

STIR FRIED KALE

Ingredients:

Kale - 1 big bunch
Red chillies - 2
Garlic clove - 10 sliced
Red Onion - 1 big sliced
Cayenne pepper/Red chilli powder - 2 tsp (Use according to your spice level)
Salt as needed
Water - 1 cup (You need 1 cup of water if the leaf is thick, if you choose tender variety of kale you need not use this much amount of water instead sprinkle with little water while sautéing.
Oil - 2 tsp (U can use any oil for this, I use Olive oil)

Before you proceed with the process make sure you clean it sufficiently as the curly corners can trap dirt and you will end up with bad experiences.  First strip the leaves from the tough stem.  Fill water in a big bowl and plunge the whole pile of kale into it, shake the leaves vigorously and let them sit for five minutes.  Remove the leaves from the water. Change the water and do the same couple of times and drain them in the colander.  Now chop the Kale to 1/4 inch pieces using knife and proceed with the recipe....

Method :

 

Note :


1.  You can also substitute red chilli powder with pepper powder.  Use according to your spice level.


Enjoy Dhal, Steamed basmati rice with Stir fried kale along with little ghee (brown butter) !!!

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BAKED KALE CHIPS - MUNCH HEALTHY !!!

The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around.  Like broccoli, cauliflower and collards; kale is a descendant of the wild cabbage, a plant thought to have originated in Asia.  Kale can provide you with some special cholesterol-lowering benefits.  Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer.  Kale is now recognized as providing comprehensive support for the body's detoxification system. 

We love kale in any form like sautéing, steaming etc.  Munching Kale in the form of chips is another way of including them in your diet.  I am sure you cannot stop at just eating one. There are umpteen number of ways you can flavor the kale. But here is a simple flavoring for Kale with spicy garlicky flavor.  Hope you enjoy the healthy post!!!

BAKED KALE CHIPS

Ingredients:

Kale - 2 bunches

Olive Oil - 2 tbsp

Cayenne/Chilli powder - 1/2 tsp

Garlic Powder - 1 tsp

Salt - 1/4 tsp (Add according to your preference, usually I add very little)

 

Method:

1.  Tear the leaves from the stem/stalk to big or bite size pieces.( as it shrinks while baking).

2.  Rinse the kale in cold running water. Make sure there are no trace of mud or soil.

3. Dry them in the Kitchen towel.  There should not be any moisture.

4. Then mix the garlic powder, salt and Garlic powder with the olive oil.

5. Now massage the Kale leaves with this mixture until they are well coated.

6. Spread the Kale in the baking tray.

7. Bake them for 20 to 25 minutes in the 300f preheated oven, by flipping the Kale once every 10 minutes.

8. The time depends or varies in different oven.  Let it bake until it is crispy and make sure the edges are slightly brown but not burnt.

Note:

1. You can make chips with any type of Kale. The baking time depends on how thick the leaves are.
2. Play with your imagination by adding different flavors each time.  
3. You can also follow the same procedure with chard, spinach too

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