Kale, and the other delicious cruciferous vegetables (cabbage, cauliflower, sprouts, broccoli) contain an incredible nutrient called sulforaphane which is being used as an anti-cancer in clinical trials with excellent results. It boosts our immune system and gives us many other nutrients too.
Add greens every day with these quick and easy recipes!
1 Handful of greens finely chopped
So it seems too simple… but its too yummy and easy to not share!
Greens wilt in heat so can be added to nearly every warm dish that you make. Sauces, ragu, rice, pasta, curries and more. I’ve even enjoyed finely chopped kale to baked beans for an extra nourishing boost!
Step 1: add a handful (or more) of greens to the last 5 minutes of cooking time.
Step 2: eat!
A large handful of kale
¼ Lemon juice
1tsp Tamari (soy sauce)
1tsp Cold-pressed olive oil
Strip the kale from the stalk if needed and shred with your hands into big-bite sized pieces.
Add the juice of quarter of a lemon, 1-2 tsp tamari, 1 tsp cold-pressed extra virgin olive oil and a pinch of salt.
Massage the dressing into the kale gently for less than a minute with your hands until the kale softens but retains a little texture.
Serve as a side with wholegrains, beans and vegetables of your choice.
A handful of kale
1 med-large yellow onion
1-2 Garlic cloves
2 Fresh tomatoes
Tamari (soy sauce)
Gently wilted with onion, garlic and optional fresh tomato.
Step 1: Finely slice the onion into half moons. Add to a frying pan or wok with a pinch of salt, approx 50ml water and 1-2 finely grated garlic cloves. Heat, stirring regularly for 2-3 minutes.
Step 2: Roughly chop the tomato and add to the onion. Continue to cook until the onions have softened and become translucent, adding a little more water if necessary.
Step 3: Once the onions have completely softened and the water has mostly evaporated, add the roughly chopped kale.
Step 4: Add 1 tbsp tamari for extra flavour and to help the kale soften. Stir well at a high heat for a couple more minutes until the last of the water/tamari has evaporated.
Serve with wholegrains, beans and vegetables of your choice.
I’d love to see what you make! Share with me on Instagram or Facebook @EatForHealthUK
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