Hi guys, Dr. Axe here.
Welcome to another episode of Maximize your Kitchen.
Today we're going to be making saut�ed kale.
Kale really is a superfood.
It's packed with vitamin C, vitamin K, calcium, magnesium, vitamin A. I get it really as a
superfood.
According to Joel Fuhrman, kale may be the number one superfood on the planet when it
comes to nutrient density.
It's got more vitamins, more minerals, and more phytonutrients like zeaxanthin, than
almost any other food.
We're going to start off here with this kale.
We're going to start off by chopping it up.
One other thing I'd like to mention, a lot of times when I tell people we're going to
eat kale, they may think that is gross, it doesn't taste good.
I don't like my green leafy vegetables.
I would almost guarantee you'll still like this once we get it made.
Once you start saut�ing the kale, it loosens up a little bit, it brings out a sweet flavor
I think you're really going to like.
We're going to start off by chopping the kale.
And by the way, over here we've got our pan warming up at medium-high heat.
I'm going to add in a little bit of coconut oil before we do this.
So we're going to take a knife, simply cut the kale, just a little, in smaller pieces
like so.
And again, you look at the benefits here.
Vitamin K is something a lot of people don't think about, but it's very, very important
for your bone health.
Calcium is very popular today, which kale does have.
Vitamin K is just as important.
We've got the kale all chopped up now.
Next thing we're going to add in is some onion.
We're going to take an onion here and we're going to cut it.
Probably just use about a half an onion in this recipe.
We're going to take an onion here and start slicing it.
The thing I want to mention here about onions, is they contain sulphur.
Sulphur actually helps detox your body, it will help pull heavy metals out of your system.
So we'll go ahead and cut that up there.
One more.
Sulphur, is very important.
Sulphur is important for glutathione production which is your body's most powerful antioxidant.
So we're going to take this here, got the pan a little bit warm there.
We're going to let these onions cook for just about a minute before we add the kale.
The other thing we're going to add in is garlic and garlic is full of allicin which is a natural
antiviral.
Simply take your knife, slice it up a little bit.
I'm doing three or four garlic cloves, we're going to add in, get those saut�ing.
We're going to take our spatula here, get everything moved around a bit.
Now that we've got that nice and warm, we're going to go ahead and toss the kale in.
I'm just going to take my spatula as we go and simply move the kale around a little bit.
It won't take too long.
This is just like cooking spinach or anything else.
You let it get nice and warm.
We'll actually put the lid over it for just a minute and let it cook.
We're going to let it cook like this for two minutes and then I'll be right back.
All right, I've been gone for about a minute, a minute and half.
It hasn't been too long and here is how this works.
We're getting the kale cooking up.
Once it starts getting down a little bit, you can actually add in the rest of the kale
if its too full for the pan.
The other thing you want to add in is sea salt.
I'll go ahead and put sea salt on pretty generously throughout the dish.
Probably doing about one teaspoon, sprinkled throughout.
What I do is take a spatula, mat it down and flip, continue to do the same, kind of mat
it down, kind of massaging the kale down a little bit like so.
And mixing the onions, the garlic, sea salt and the kale all together.
It's actually probably just about done cooking.
We're going to let it cook just another 30 seconds here and it'll be ready to serve,
like so.
You just keep massaging the kale.
The great thing about this recipe is, it only takes about three minutes to make.
It's very quick, very easy.
We've got it all cooked up.
Go and take our dish here, like so.
A little bit more.
There we go.
Last little bit.
There we go.
All right.
Saut�ed kale, nutrient-dense, super delicious.
You've got to try this out.
Actually I'm going to take a fork and try this.
Trying not to burn my tongue here.
I think you're really going to like this recipe.
Try the kale salad.