Simple Sautéed Kale Side Dish Recipe with Coconut Oil (2024)

FAQs

What is the most delicious way to eat kale? ›

Adding salt and squeezing lemon make a big difference by removing bitterness.

Unlike other oils, coconut oil remains stable at high temperatures, making it ideal for cooking methods like sauteing. Additionally, the natural sweetness of coconut oil adds a delightful hint of flavor to the vegetables, enhancing their taste without overpowering them.

Sauté, Steam or Stir-fry Kale: Kale is delicious sautéed with an acid to cut the bitterness like red wine, balsamic vinegar or lemon juice. Tuscan kale and dinosaur kale are a bit thicker and tougher than curly kale so they hold up especially well in a sauté pan or wok.

Kale works best with other robust flavours such as lemon, chilli, garlic, olive oil, cheese, tomato, fresh mint and basil, or as a contrast to sweet potato or carrot. In Italy, where it's commonly grown in backyards, cavolo nero is added to a hearty cannellini bean and vegetable soup called ribollita.

Red (or Red Russian) Kale

— often has red-hued stems. The leaves are flatter than those of curly kale (resembling arugula leaves) and can be green or gray-green in color. Red kale is often considered the sweetest kale, which makes it perfect for eating raw.

Don't boil kale, is releases more of the strong smelling sulfur compounds and makes the leaves slimy while damaging most of the nutrients. To preserve nutrients, don't cook kale for more than 10 minutes over high heat (in a skillet or oven at 400°F).

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

Because of its high fat concentration, coconut oil stands up to high heat fairly well, which means it's a good choice for sautéing and stir-frying, but for the best results, we recommend keeping your burners at a medium heat cooking with coconut oil. (It's also not the best option for deep-frying.)

Refined coconut oil is better for cooking because it goes through more processing. It's flavorless and odorless and has a higher smoke point (400-450 F). It's more suitable for stir frying, sautéing, and roasting at high heat. Keep in mind that coconut oil is 100% fat and nearly 90% of that is saturated fat.

What is the healthiest oil to saute with? ›

The bottom line

Some healthier cooking oils that can withstand higher temperatures include olive oil, avocado oil, sesame oil, and safflower oil. Plus, they contain various unsaturated fatty acids, antioxidants, and other compounds that may offer health benefits.

Much like in onions and garlic, kale's bitterness is only formed when the vegetable is sliced, chopped, massaged, or chewed. When cells in a leaf of kale are intact, an enzyme called myrosinase and sulfur-containing compound glucosinolate are separated from one another.

It's often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled, or baked. Along with broccoli and Brussels sprouts, kale is a cruciferous vegetable that offers an array of potential health benefits.

Raw kale can be hard to digest. Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

Add flavor: Pair kale with flavorful ingredients such as lemon juice, garlic, red pepper flakes, or a strong cheese like parmesan.

Mix with sweets: combining kale with naturally sweet-tasting foods such as fruits, or sweet-tasting spices can help mask some of its bitterness. Add a touch of salt or spices: spicy and salty flavors can also tame some of kale's strong bitterness. Try cooking kale in vegetable broth with a touch of chili flakes.

In addition to buying sweeter varieties, the way you prepare kale can also impact its bitter qualities. Similar to how cooking collard greens can fix their bitter taste, blanching kale is one way to cut down on its more robust flavors.