Recipe by Netgirl's Healthy Cookbook
I cook greens every week for the calcium. The most healthful calcium sources are greens because the absorption rate ranges from 40-64 percent, versus 32 percent for milk, according to the Physician's Committee For Responsible Medicine. I got this recipe from Neal Barnard, M.D.'s (the PCRM's president and founder) book, Breaking The Food Seduction with recipes by Joanne Stepaniak.
- 4 cups kale, torn into small pieces
- 1 tablespoon olive oil (or less, if you can do it)
- 4 -6 garlic cloves, thinly sliced
- low sodium vegetable broth or water, as needed
- low-sodium hot sauce (optional)
- black pepper (optional)
- cayenne pepper (optional)
- fresh lemon juice (optional)
Directions See How It's Made
- Heat oil in a very large saucepan.
- When hot, add garlic and stir-fry until very slightly browned.
- Remove garlic.
- Add greens, toss to coat with the remaining oil, and stir-fry until slightly wilted, about 5 minutes.
- Pour in just enough vegetable broth or water to cover bottom of the pan and bring to a boil.
- Reduce heat slightly, cover, and steam, stirring occasionally for 10-15 minutes, or until greens are tender (there should be very little liquid left in the saucepan).
- If there is liquid in the saucepan, simmer uncovered briefly until it cooks off, but don't cook past 20 minutes or they will get mushy.
- If greens are cooking dry, add a little more broth or water so they do not burn.
- If desired, serve with optional seasonings.