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Braised Kale

Braised Kale
Kale is a superfood, no argument.
It’s part of the crucifer family of vegetables and is anti-cancer, anti-inflammatory and packed with nutrition. If you’re looking for a way to get more kale into your diet over and above just chopping it finely and throwing it into everything (the way I do!), give this easy dish a try. Garlic, from the allium family, is also a “must-eat”. The allium family also boasts anti-inflammatory and anti-cancer properties and I make sure to include at least one serving from it and the crucifer family every day. If you’re avoiding alcohol, don’t worry, all the alcohol cooks off. But the red wine does give it a nice flavor. For an alternative you could try a small amount of balsamic vinegar. It will give it a different flavor, but likely just as good. Use about 1/4 cup and add more to taste.
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Prep Time 15 mins
Course Side Dish


  • 2 medium or 1 large head of organic kale stem end and central rib (if it's thick) removed
  • 1/4 cup of organic avocado oil
  • 6 cloves of organic garlic peeled and finely chopped
  • 2/3 cup of organic vegetable stock
  • 2/3 cup of dry red wine optional
  • Salt and pepper to taste


  • Wash and drain kale, remove stem and any thick rib, and chop into 1-inch pieces. In a large pan, heat avocado oil on medium heat. Add the garlic and lightly brown. Watch over the garlic to ensure it doesn't burn. Immediately add the kale. Turn the kale leaves over a few times to coat evenly with the oil and prevent the garlic from burning. Season with salt and pepper.
  • Continue to saute the kale for 3 to 4 minutes. Reduce the heat to medium-low and add the vegetable stock and red wine. Cover the pan and braise the kale in the red wine and stock until nearly all the liquid has evaporated.
  • After a total of 8- 10 minutes, the kale should be tender and the liquid cooked off.
  • Serve and enjoy!


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