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

Kale by thebittenword.com

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.