Braised Kale

//Braised Kale

Braised Kale

Apart from making a dish on it’s own as in my recipe below, I put kale in soups and stir-fries.

Kale by

1 pound kale (about one bunch)
2 cloves garlic, minced (optional)
2 tablespoons olive oil
¼ cup water


  • Wash the kale; remove and discard the stems from the kale and tear it into bite-size pieces. Save the stems for another use, such as vegetable stock. 
  • In a large pot heat oil and lightly sauté garlic.
  • Add kale and water.
  • Cook covered for 5 to 20 minutes until tender (The time also varies depending how old the kale is).

What is Kale 

“Kale is the one of the oldest forms of cabbage, originating in the eastern Mediterranean. Kale is thought to have been used as a food crop as early as 2000 B. C.” – Laurie Hodges, Ph. D. Extension Specialist. 

Kale has a high mineral content of manganese, some iron, calcium, potassium and some vitamin E.  It is also rich in Vitamin A and C and phytochemicals including sulforaphane and indoles, which may protect against cancer.

Researchers have identified over 45 different flavonoids in kale.  Just two of these, kaempferol and quercetin, combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

By | 2017-10-29T15:42:14+00:00 October 5th, 2010|Recipes|2 Comments

About the Author:

I am the Founder and Author at Real Food For Life. Have been teaching cooking classes worldwide since 1982. Create original, healthy recipes and menus, which are gluten free and white sugar free. Also, the author of the GREEN means LEAN and Balance Your Body e-books. I turned a debilitating health crisis into a passion for helping others with healthy, sugar free, gluten free eating and cooking.


  1. Gwenn Raine March 16, 2013 at 8:40 pm

    Very well written post. It will be helpful to everyone who usess it, as well as yours truly :). Keep doing what you are doing – for sure i will check out more posts.

  2. Christine Farrell May 30, 2013 at 2:20 pm

    This is very interesting, but leaves a load of questions unanswered.
    I love kale, and was brought up on kale in soup, though rarely as a vegetable. My Dad grew kale in the garden, for years till greenfly became too much of a problem.
    I don’t grow leafy veg in my garden, because of too many neighbourhood cats, especially un-neutered males who still want to spray for “their'” area – it’s bad enough that so many cats want to use my garden as their toilet area.
    Having to buy good produce like kale, where I live, is either very difficult or very expensive, or both. And I live in a fairly fertile area. The supermarkets don’t seem to bother adjusting prices for seasonal produce. They just, at the very most, change the package size, or show the product as one of their “reduced price” items.
    Hubby and I love kale as a veg, as well as on soup. So I reckon we need to wait another 8 weeks or so, till natural, un-forced, local kale becomes available. Then, I’m sure, the price will rise – yes, that’s what I said, “rise” – even though we’re then talking about in-season produce.

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