Garlic Bacon Kale Recipe (How to Cook Kale) (2024)

FAQs

How do you cook and eat kale? ›

Sauté It. Cooking kale in a frying pan over medium-high to high heat with a bit of butter or oil is a quick and tasty way to serve it. Season it with salt and pepper or add garlic or sweet or chile peppers for extra flavor.

Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

Kale can also be eaten raw, and the leaves 'massaged' between your fingers with oil or lemon juice to break down some of the fibres, and make it a bit more palatable.

As a result, for those who prefer cooked kale, steaming it for a short duration may be the best way to preserve its nutrient levels. Kale is a nutrient-dense food that's high in several vitamins, minerals, and antioxidants.

Generally, a moderate amount of raw kale is safe to eat. But, eating a ton of raw kale day after day may be harmful to thyroid function. This is because raw kale is high in a potentially harmful compound called goitrin. So, introduce kale to a nice hot pan or oven every so often.

Instead, after you've washed the leaves, leave them damp. The water that clings to the leaves will create steam when you toss them in the hot skillet. As the kale cooks, you'll cover the skillet for a few minutes; that steam will help wilt and break down the kale perfectly.

To preserve nutrients, don't cook kale for more than 10 minutes over high heat (in a skillet or oven at 400°F). Limit baking kale to 25 to 30 minutes at 350°F. Don't prewash kale before using, it can wilt the leaves quickly.

But despite all that kale-leaf love, most kale recipes suggest you de-stem the sturdy greens by slicing along the thick middle stalk, use only the (relatively) more tender leaf, and toss the stems into the compost bin.

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

Possible health benefits of kale include lowering the risk of type 2 diabetes, protecting against heart disease, and helping prevent constipation. Kale may also improve bone, skin, and hair health. Kale is a healthful addition to a varied diet, and people can use it in numerous ways.

What are 3 ways you can eat kale? ›

Cutting the stems crossways shortens the fibres, much as with a tough steak, making them perfectly edible and preventing waste. Cut this way, the stems can be cooked in the same way as the rest of the leaf: sauteed, boiled or steamed.

RELATED: Believe It Or Not, Kale Actually Lives Up To All Of Its Hype—Here's Why. Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

If desired, season the sautéed kale with salt and pepper and a squeeze of lemon juice. For more flavor, try sautéing kale in this hearty lentil skillet or with some prosciutto and sweet potatoes.

Cut the stems from the kale leaves and submerge the leaves in the vessel of water. Agitate the leaves to dislodge any dirt or buggies that might be clinging to the greens. Once you're satisfied, pull the greens from their bath, give them a squeeze and allow them to drain in a colander until it's time to cook.

But despite all that kale-leaf love, most kale recipes suggest you de-stem the sturdy greens by slicing along the thick middle stalk, use only the (relatively) more tender leaf, and toss the stems into the compost bin.