Killer Kale Recipe healthy and delicious

Alexandra Riggle

For 33 years I was convinced leafy green vegetables like kale, chard, and Brussels sprouts were reserved for Jack LaLanne types obsessed with juicing and calisthenics.

Then I became that juicing-obsessed health nut and discovered what I suspected all along: kale juice is awful.  But, I didn’t give up on the vitamin and fiber-packed veggie there.

Steamed with a touch of olive oil and caramelized shallots, this bitter vegetable, difficult to digest in raw form, is transformed into a surprisingly tasty dish.

Through trial and error I’ve created a savory (and inexpensive) sautéed kale recipe that even the most veggie-discriminating palates are sure to like.

Steamed kale and shallots with lemon garnish. Photo Credit: Alexandra Riggle / Contributor


I large bunch kale, chopped and trimmed (hint: Trader Joe’s sells pre-washed, chopped and trimmed 10
oz bags, perfect for this recipe)

I large shallot, finely chopped

I heaping teaspoon of good quality Dijon mustard

1 tsp extra-virgin olive oil

1 1/2 cups water

Salt and pepper, or spice blend to taste


1. In a large frying pan (with lid), sauté shallots in olive oil until golden brown.
2. Reduce heat (to prevent splattering) and add mustard and 1 cup water. Stir mustard until
blended with water and shallots.
3. Add kale, cover, and steam over medium heat for 8-10 minutes, stirring occasionally and adding
up to additional ½ cup water as needed.

4. Once kale is tender, add salt/pepper or spice blend, stir, and serve.

Bon appétit!

Health benefits of kale:

Low in calories
Loaded with calcium, vitamin B6 (pyridoxine), magnesium, vitamin A, vitamin C, vitamin K,
copper, potassium, iron, manganese, and phosphorus
High fiber (helps lower blood cholesterol levels and reduce the risk of heart disease, especially
when cooked. Read an expert column about the health benefits of kale on WebMD.)
Antioxidants (anti-cancer properties)