Basic Kale

This is a simple, but versatile preparation to be enjoyed on its own or paired with a grilled fish or chicken.
Course Side Dish
Cuisine Dairy-Free, Gluten-Free, Low Calorie, Low Sodium, Paleo Friendly, Quick & Easy, Vegan, Vegetarian


  • 1 bunch kale
  • 2 cups water
  • 1 pinch sea salt


  • Fill a large bowl with cold water. Plunge in the kale and swish it around to loosen any dirt or sand. If you notice any gray-green aphids on the kale, add a big pinch of salt to the water and swish again. Any dirt or sand should sink to the bottom and the aphids should come off. They are usually on the underside of the leaves. Check carefully.
  • Lift the kale out of the water & shake off.
  • Use one hand to hold the stalk of an individual leaf, rib side up. Use the other hand to strip the leaf off the stalk with one quick motion. Discard or compost the stalks.
  • Chop or tear kale into bite size pieces. Set aside.
  • Bring the water and pinch of sea salt to a boil in a large skillet that has a tight-fitting lid. Add the prepared kale, return water to a boil, cover and cook over high heat for 4 to 5 minutes, stirring occasionally, until kale is tender .Take care that all the liquid doesn’t evaporate.
  • Remove kale from the skillet with a slotted spoon.
  • Drink any remaining liquid as a cook’s tonic or save to use in a soup base!


Nutrition Information
Kale is a great source of beta carotene, vitamin K, vitamin C, and rich in calcium.
  • Use as a bed for grilled fish or chicken
  • Drizzle with olive oil & fresh lemon juice
  • Drizzle with toasted sesame oil, toasted sesame seeds, and a pinch of salt
  • Sauté 2 minced garlic cloves in 2 teaspoons of olive oil and add to cooked kale, then cook through for a minute or so