Kale With Apples and Onions
Every serving of kale provides more than your daily value of vitamin A, a powerful antioxidant to boost immunity. All dark green leafy vegetables, including kale, contain more good-for-your-bones calcium than any other vegetable. Kale is also rich in vitamin C, fiber and vitamin K, a fat-soluble vitamin needed for proper blood clotting and bone health. Use any sweet apple variety, like Jonagold, Honeycrisp, Fuji or Gala.
Makes 5 servings (one cup per serving)
1 ½ tablespoons canola oil
1 ½ cups chopped onion
2 cloves garlic, finely minced
1 pound bag prewashed, pretrimmed kale
½ cup apple juice
1 large apple, cut into 1-inch chunks
1 teaspoon smoked paprika
¼ teaspoon crushed red pepper
¼ teaspoon salt
1. Heat oil in large stock pot or Dutch oven (8 quart) over medium-high heat.
2. Add onion and garlic and sauté until onions just barely begin to soften.
3. Reduce heat to medium, add kale and apple juice and stir well. Cover and cook until kale becomes tender, about 6 to 10 minutes.
4. Add apple and spices; stir to thoroughly combine, and cook uncovered for an additional 2 minutes until apples are hot but not mushy.
Nutrition information (per serving)
2 g protein
17 g carbohydrates
4.5 g fat (0g saturated)
0 mg cholesterol
145 mg sodium
93 mg calcium
1.2 mg iron
1440 IU vitamin A
49 mg vitamin C
4 g fiber
Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.