What a hearty and flavorful way to enjoy kale! Round out your palate with toasted hazelnuts, dried cranberries, and a touch of lemon in this nutritiously delicious side dish.
BY: BASHEERAH ENAHORA, MBA, MS, RD, LDN
Keeping kale on hand is an absolute must for everyone. It’s such a versatile vegetable that you can transform into a main salad, side dish or add to recipes for a nutritional boost. If you need to think of a quick side dish to whip up, keep kale in mind and grab it from your fridge!
Kale is, after all, one of the most nutrient dense foods on the planet. It’s rich in vitamins A and C, as well as flavonoids and polyphenols, making it a powerful antioxidant-rich food. In fact, one cup of raw kale has more vitamin C than an orange. Kale is also one of the world’s richest sources of vitamin K, with one cup providing 1000 mcg or over 600% of the daily recommended intake for adults.
Why do we need vitamin K? It’s critical to blood clotting, bone formation and osteoporosis prevention.
While kale is the hero of this side dish, apples and cranberries add in additional pizzazz, and balance out the slight bitterness of the kale with sweet harmony. Massaging the kale with lemon juice before cooking, will also help decrease kale’s bitter notes.
Lastly, toasted hazelnuts add in a warmth and depth of flavor. A great source of manganese (one ounce contains 86% of your recommended daily value), copper, and vitamin E, hazelnuts can be toasted to bring out their richness and to make it easier to remove the bitter outer skin. They also contain the highest amount of proanthocyanidin (PAC), a class of heart-healthy polyphenols also found in red wine and dark chocolate, across all nut types which can contribute to better heart health.
So, whip out some kale and take this recipe to your next potluck or gathering.
INGREDIENTS
- 1/2 cup hazelnuts
- 1 medium shallot, finely chopped
- 1 medium honey crisp apple, cut into small chunks
- 2 lbs lacinato or Tuscan kale (roughly 2 bunches), stemmed, roughly chopped
- 1/2 lemon, juiced
- 2 tablespoons coconut oil
- 1/2 cup water
- 1/2 cup dried cranberries
- 1/2 tsp salt (preferably Applewood smoked sea salt)
- pepper to taste
For the full recipe and instructions, visit here.
HEADER IMAGE: HELENA YANKOVSKA
Basheerah Enahora, MBA, MS, RD, LDN is a Registered Dietitian based in Charlotte, NC with a private practice focused on helping women look past their weight as a measure of success and embrace a holistic, nourishing lifestyle. She empowers women to create embrace a better life by replacing neglect, shame, and negativity around food with self-love and proper nourishment. Learn more about Basheerah at BE Nutrition.