Thank you to my food share we have a gorgeous bunch of kale.
Kale is so good for you! Kale is king. Along with broccoli, it is one of the nutrition stand-outs among vegetables. It fights fat through its ability to mingle in a variety of roles -- in side dishes, combined in main dishes, or in Salads.
The manganese in kale helps your body's own antioxidant defense system, superoxide dismutase, protecting you from damaging free radicals. Its folate and B6 team up to keep homocysteine levels down, which may help prevent heart disease, dementia, and osteoporosis bone fractures.
Greens and Beans
2 Tbsp Olive Oil
1 Chopped Onion
2 cloves garlic, sliced
1/4 tsp red pepper flakes (Optional)
Sea Salt and fresh ground pepper
2 cups kale, washed, stems trimmed and chopped
1 (15 ounce) can cannellini beans, drained (I used dried beans)
3/4 cup chicken stock
Heat Olive Oil over medium heat in a large Dutch Oven.
Add onion and garlic slices. Saute until tender about 3 minutes. Add the red pepper flakes and salt and pepper; stir until fragrant. Add the kale and let saute until it cooks down slightly. Add the beans* and the chicken stock.
Cover and let cook for 10 minutes.
* Tip if you are making your own beans. Soak beans over night. Drain water and cook in water, salt and bouillon cube. Cook on medium heat until beans are tender.