Healthy Stir-fried Kale with peppers and tomatoes

Okay, so the kale hype has passed and now the kale has to fight for the lime light! But those who know of the health benefits of this delicious and nutritious leaf are probably reading this! So the if you care wondering what you can do with lots of kale, look no further!

Kale can be cooked and paired with so many different things that you can probably eat kale every single day of the week and have different taste every time and I think that’s why my house hold loves it so much. This is also a very accessible and inexpensive green to purchase on your weekly shop.

This is hands down the best kale recipe you’ll ever try! This is simply the easiest healthy kale recipe that I’ve given to others and gotten great feedback from them too. Once you learn how to cook kale like a pro, you’ll never look back! I guarantee you’ll return to this recipe time and time again! Greens don’t have to be boring!

What is the healthiest way to cook kale?

So, let’s get to it what is the healthiest way to cook kale, I hear you ask? well the answer is simple yet I have various versions to offer you here:

Steaming: when you use this method of cooking you really are able tom maintain and retain a vast majority of the nutrients as the heat is evenly distributed and you can easily stop the cooking process when you feel the kale has gotten to a nice texture which you can chew through etc.

Sautee: this method of frying kale quickly in a little oil on a hot pan or pot is brilliant if you are trying to lose weight and want flavour without compromising nutrients which is key to cooking kale properly retain the nutrients!

Stir-fry: Now with this method its important to clarify stir-frying is similar to sautéeing, but a little amplified.When it comes to stir-frying, the heat is higher and the action is faster. And I personally enjoy this method for kale as I like to incorporate other stir-fry friendly ingredients to add colour and flavour to my kale.

Bake: this method is great if you’re looking to turn kale into a lovely crunch crispy snack that you can enjoy. By simply washing, patting dry kale, seasoning and place on baking tray cook for 15 minutes, until crisp. so easy!

Raw: Yes, I said it raw kale! maybe we should call this section how to serve fresh kale. Either way kale is great in salads and also smoothies and in all fairness kale leaves are best consumed raw since cooking can reduce its nutrients from coming in contact with heat. To reap the most benefits, it’s best eaten raw (if you can manage it) as cooking reduces the nutritional profile of the vegetable

What you need to cook heathy kale recipe at home:

As promised you likely have most if not all of the ingredients you require to cooke this kale recipe. If not remember you can always alternate and make swaps or even add on where you see necessary don’t limit yourself! Your kitchen your rules!

400g Fresh Kale

1 White Onion

3 Fresh Garlic

2 tbsp Fresh Ginger

3 Sweet Pepper – Orange/ Green/ Yellow

2 tbsp of Butter

2 tsp Chilli Flakes

2 tbsp Coriander

6 cherry tomatoes

4 tbsp Olive Oil

2 tsp Himalayan Pink Salt

How to cook healthy stir-fried Kale at Home:

First off all this leafy goodness aka kale gets a bad wrap as it can be bitter. And one of the most asked questions is ‘How do you cook kale so it’s not bitter?’ and this is warranted as kale can be rather bitter compared to other popular leaves such as spinach.

But don’t loose hope there are ways to basically work with the kale add some simple but key pantry ingredients which most homes have and create a delicious fresh leafy recipe.

Always start my washing kale thoroughly under cold water
Tip to getting good kale texture is to message the kale while you wash it
Always insure kale has had time to drip off excess water before adding to pan
Cook kale in hot skillet with some fresh herbs and spices for taste
you can cover pan/pot so that
Add other fresh vegetables to enhance texture and flavour
serve alone or with rice or noodles steam will help wilt and break down the kale perfectly

Why is kale good for you?

Kale is rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K. According to nutritionist one cup of raw kale has just 33 calories and only 7 grams of carbohydrate. So, if you are on a restrictive diet due to health reasons its a winner and also it’s a very diabetes-friendly/weight-friendly vegetable.

Which is better for you kale or spinach?

Battle of the greens, although everyone can win in this one the bottom line is kale and spinach are highly nutritious and and associated with several benefits. So that is good news as in my house hold we switch between the two a lot! While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. So if you’re mixing the two in one recipe you can get the best of both worlds, at least that’s how i’ve been doing it. Both are linked to improved heart health, increased weight loss, and protection against disease. There you have it which ever recipe you choose to go for you can reap benefits from both! So adding greens to your balanced diet is a must!

How to make stir-fry kale recipe at home video

Watch cook this stir-fry kale recipe

RECIPE CARD

Ingredients: