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
- Heat oil in large stock pot or Dutch oven (8 quart) over medium-high heat.
- Add onion and garlic and sauté until onions just barely begin to soften.
- Reduce heat to medium, add kale and apple juice and stir well. Cover and cook until kale becomes tender, about 6 to 10 minutes.
- 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)
Protein: 2g (8%)
Carbohydrates: 17g (57%)
Fat: 4.5g (35%)
Saturated Fat: 0g
Vitamin A: 14400 IU
Vitamin C: 49mg
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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.