The benefits of kale are no secret: The leafy green superfood is loaded with phytonutrients, which can help reduce the risk of obesity, heart disease, and even diabetes. Learning how to cook kale is an easy way to give your immune system a quick boost. Whether you make kale chips or kale salads, our kale recipes will add flavor and antioxidants to your healthy eating plan.
Ingredients
- 2 8 – ounce bunches fresh kale
- 2 tablespoons rice vinegar
- 2 tablespoons canola oil
- 1/2 teaspoon finely shredded lime peel
- 1 tablespoon lime juice
- 2 teaspoons miso (soybean paste)
- 1 teaspoon grated fresh ginger
- 1 clove garlic, minced
- 2 tablespoons dry roasted cashews or peanuts, chopped (optional)
Directions
- Rinse and dry kale. Trim and discard tough stems. Stack leaves, then cut crosswise into 1/2-inch strips.
- Place a steamer basket in a Dutch oven with a tight-fitting lid. Add water to just below the basket. Bring water to boiling over medium-high heat. Place kale in the steamer basket. Cover and steam about 10 minutes or until tender, tossing leaves once or twice. Remove steamer basket with kale and transfer kale to a bowl.
- For dressing, in a small bowl combine vinegar, oil, lime peel, lime juice, miso paste, ginger, and garlic; whisk to combine. Drizzle dressing mixture over kale. Toss to combine. If desired, serve kale topped with chopped nuts.
Nutrition Facts Per Serving:
Servings Per Recipe: 6
PER SERVING: 86 cal., 5 g total fat 103 mg sodium, 9 g carb. (2 g fiber, 2 g sugars), 3 g pro.
Diabetic Exchanges
Fat (d.e): 1; Vegetables (d.e): 1;
Source: diabeticlivingonline.com
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