Simple Sautéed Kale with Maple Browned Onions

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There’s no question kale has reigned supreme in the veggie food chain for a while now. But many of you might not know why! Well first off, it’s bursting with certain types of b-group vitamins which have been shown to improve cognitive function and emotional wellbeing to name just a couple perks. Other vitamins found in abundance in kale include C, A, and K, all of which help with immune function, blood and bone health, and fighting free radical damage. Kale is also rich in certain minerals including phosphorous, potassium, calcium, and zinc, which provide a plethora of benefits ranging from muscle development and function, bone strength, fertility, immune function, cellular hydration management…the list is long and glorious! Most significantly however, kale is rich in lutein and zeaxanthin – compounds that give it it’s dark green colour and help prevent macular degeneration and cataract formation.

 

In my opinion though, one of the biggest benefits to eating kale is, well, how tasty it is! You might be rolling your eyes and begging to differ, but if you know how to cook kale or use it appropriately as a complimentary ingredient in your favourite dishes, it can provide a whole new wonderful world of culinary delight for your otherwise dull weekday dinners.

 

My personal favourite way to cook kale is to sauté it with ample amounts of extra virgin olive oil, coconut oil, grass-fed butter, or ghee, and then simply season it with sea salt and fresh cracked pepper, or add a little something extra to it whether that’s fresh lemon juice, paprika, or in this case, topped with some sweet and slightly crispy maple browned onions!

 

Give it a go and see your kale-based skepticism melt away  - I promise your testbeds AND your body will thank you for it ;)  

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Simple Sautéed Kale with Maple Browned Onions

 

Prep time: 5 minutes

Cook time: About 10 minutes

Makes about 4 servings

 

For the kale…

 

Ingredients

  • 1 bunch kale chopped (about 6 cups)

  • About 2 tbsp extra virgin olive oil, or melted virgin coconut oil, grass-fed butter, or ghee

  • A sprinkling of sea salt and freshly cracked black pepper

 

Directions

  1. Heat a large sized pan on medium.

  2. Add your cooking fat of choice, followed by the kale, and cook covered for about 3-5 minutes.

  3. Remove the cover, turn off the heat, drizzle with a little more olive oil, sprinkle with salt and paper, and let it crisp up in the pan while the onion cooks.

 

For the onions…

 

Ingredients

  • 1 medium-to-large sized sweet onion, sliced thinly

  • 1-2 tsp pure organic maple syrup

  • About 1 tbsp extra virgin olive oil, or melted virgin coconut oil, grass-fed butter, or ghee

  • A sprinkling of sea salt and freshly cracked black pepper

 

Directions

  1. Heat a medium sized pan on medium-high.

  2. Add your cooking fat of choice, followed by the onions, and sauté until they start to go translucent.

  3. Add in the maple syrup, sea salt, and pepper, as well as any additional cooking fat if you’d like (I know I always do), and continue to sauté until the onions begin to brown.

  4. Transfer the cooked kale to a serving platter, top with the browned onions, and enjoy!