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5 minute ("quick steamed") kale
Created by paullois, Monday, 21 September 2009
Description Kale is one of the healthiest vegetables around with one serving providing you with an excellant source of vitamins A & E. Enjoy!   
At a glance
Heart Happy
Side dishes
Cooking Method
Side Dish
Serves 2
  • 1 pound kale 
  • 1/2 red onion
  • Mediterranean Dressing:
  • 2 teaspoons lemon juice
  • 1 medium clove garlic, pressed
  • 3 tablespoon extra virgin olive oil
  • Sea salt & ground pepper to taste 
  • Optional:
  • sunflower seeds
  • crumbled feta cheese
  • chopped olives 
  1. Chop garlic and onion and let it sit for 5 minutes to enhance it's health-promoting properties.
  2. Fill bottom of steamer with 2 inches of water and bring to a boil.
  3. While water is coming to a boil, cut off the thick stem ends and slice kale leaves into 1/8 inch slices, and cut again crosswise (thick stems can be saved for soup). Let kale sit for at least 5-10 minutes before steaming to bring out it's health-promoting properties.
  4. When water comes to a boil, put onion at the bottom of the steamer basket and kale on top of the onions. Cover with a tight fitting lid and steam for 5 minutes for al dente kale.
  5. Transfer to a bowl and toss with Mediterranean Dressing ingredients while it is still hot.  (Mediterranean Dressing does not have to be made separately.)
  6. Top with any/all of optional ingredients.
Additional Tips
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. Important: cutting kale and onion into small pieces after cooking makes a big difference in flavor. For best flavor, use a knife and fork to cut them crosswise several times until they are in very small pieces.