Cooked hearty greens are perfect food during the cool seasons when we need to keep our bodies warm. And they’re enjoyable all year-round because they’re cooked to digestible tenderness and remain bright green in color. Seasonings make all the difference. Native Americans often cooked dried fruit into main dishes. This recipe includes olive oil, garlic, raisins, toasted pine nuts and unrefined sea salt. Notice how the recipe keeps fat calories down to a desirable 20% or less.
Makes 2 to 4 servings or 2½ to 3½ cups
2 cups water
1/2 to 3/4 pound bunch kale, 6 to 8 cups, stems thinly sliced, leaves chopped
1/2 teaspoon extra virgin olive oil
2 garlic cloves, minced or pressed
1/4 cup raisins
1 tablespoon water
1/4 teaspoon unrefined sea salt
2 teaspoons toasted pine nuts (baked at 300° until golden, about 8 minutes)
1. Bring water to boil in a 3-quart pot. Add the kale and cook covered over high heat, stirring occasionally, until tender, 5 to 7 minutes. Remove and drain.
2. Rinse out and dry the pot, then heat the olive oil over medium heat, tilting the pan to coat. Add garlic and sauté for 15 seconds. Add raisins, water and salt, stir, then cover to cook for a minute. Raisins should be glossy and slightly puffed.
3. Add greens and stir to combine. Cover for a minute until greens are heated through. Serve hot, garnished with nuts.
For three servings, per serving:
Calories: 142 Protein: 5gm Saturated Fat: 0.4gm Fiber: 3gm Carbohydrates: 24gm Fat: 3gm Cholesterol: 0 Sodium: 181mg
Calories from Protein: 14% Calories from Fats: 20% Calories from Carbohydrates: 66%