It’s the little burst of sweet apple in amongst the kale that I love the most about this dish. Sweet and savoury is one of the best flavour combinations (in my opinion) and this recipe makes a great side dish for breakfast, lunch or dinner!
Dark green leafy vegetables like kale, spinach, arugula, collard greens and Swiss chard are an excellent source of fibre, folate and carotenoids. They also contain vitamins C and K, minerals iron and calcium and act as antioxidants in the body. Basically – we should all be getting some of that dark green leafy goodness into our bodies on a regular basis and this delish recipe makes that super easy!
Start by giving your apple and kale a good wash. Cut the stems from the kale and then finely slice the kale leaves.
Don’t throw the stems out – you can add them into another dish like a simple tray of roast mixed veggies, a soup or green smoothie.
Peel and finely dice your red onion and then finely dice the green apple – but keep the skin on your apple! No need to peel it.
Now the body needs a little fat to absorb the carotenoids and vitamin K in the kale, so use whatever your favourite good fat might be to cook it in. On this particular occasion I used extra virgin olive oil but you could also use ghee, butter, lard, leftover drippings, coconut oil, avocado oil or macadamia oil.
Heat your olive oil on medium heat in a large high-sided frying pan. When the oil is hot, add in your onion and apple and sauté until translucent.
Add the kale to the pan and sauté until the kale has reduced in size by ½ (about 10 minutes).
Serve as a side dish with your favourite meat and other veggies. Or consume on its own topped with a fried egg and bacon!
Sautéed Apple and Kale
- 1 apple
- 1 large bunch of kale
- 1 red Spanish onion
- 1 teaspoon olive oil
- Wash your apple and kale
- Finely dice the apple and red onion
- Remove the stems and finely slice your kale
- Add the olive oil to a high-sided pan and heat on medium-high
- When the oil is hot, add in the onion and apple and sauté until the onion is translucent
- Add the kale to the pan and sauté until the kale has reduced in size by ½ (about 10 minutes)
Amount Per Serving
% Daily Value
Total Fat 1 g
Saturated Fat 0.1 g
Sodium 36 mg
Total Carbohydrates 16.6 g
Dietary Fiber 2.8 g
Sugars 5.6 g
Protein 2.8 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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