Stir Fried Kale

Hello again! Ready for another recipe? Here it is! Stir fried kale. But before we start cooking, let me share the health benefits of eating kale.

Kale is called a super food, is dubbed the 'new beef', 'the queen of greens' and a 'nutritional powerhouse'. Why is this so? First, kale is low in calories, high in fiber and has zero fat. One cup of kale only has 36 calories, 5 grams of fiber and 0 grams of fat. It is great for helping digestion with its high fiber content.

Kale is very rich in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes. Kale is high in Vitamin K, and a diet high in this vitamin can help protect against various cancers. It is also full of antioxidants such as carotenoids and flavonoids that help protect against cancers.

Kale is also filled with omega-3 fatty acids, which help fight against arthritis, asthma and autoimmune disorders. Eating more kale can also help lower cholesterol levels. Want more? Kale is high in Vit. A, C, high in calcium, and per calorie, kale has more calcium than milk, and last but not least, it is great for detoxifying the body.

For those who are into juicing, they juice this veggie along with fruits and other vegetables. It can also be eaten as salad, but I prefer to stir fry it. Ready to cook then? Here we go.

As usual, here is the finished product for you to see and for you to be encouraged with all the benefits you'll be getting when you eat it.

So when we do stir fry, we would need oil and garlic, okay? So please get those ready as well.

I was introduced to kale for the very first time in New York. There they have an assortment of greens that are not commonly found here in the Philippines. There are other varieties of kale, and the one I am cooking is the curly kale.

This is not yet very common in all marketplaces, but are now grown I believe in Baguio City since the one I'm buying it from are the sellers from Baguio. I usually buy it from our village weekend market.

So to prepare it, I just tear the leaves  and separate them from the stalk. Everything can be eaten minus the stalk. I just took a picture of the stalks here just so you know what I'm talking about. I then soak the torn leaves in salted water. Why salted water? To eliminate any critters that I did not see while tearing the leaves. I soak it for 10-15 minutes, then I rinse and drain.

When stir frying, please remember that your wok needs to be piping hot for the cooking to be fast and even. So heat up around two tablespoons of cooking oil, and add your garlic. Saute it for about a minute.

Add in the kale. I immediately add around a teaspoon of salt to the leaves as flavoring, and then I start stirring. 

As you stir, the pieces who have come into contact with the oil starts wilting, and the color changes into a darker shade of green.The process just takes a few seconds, so if you want even cooking, you have to be fast.

When all the leaves have wilted, cover your wok for a minute or so. There is no need to add water as the moisture from washing will come out naturally to cook it.

After a minute, remove the cover and you can turn off the heat. Plate your vegetables and you are ready to eat. Bon appetit!

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