Kale with pine nuts


Leafy greens are probably the richest in nutrients among other vegetables. They are high in vitamins A and C as well as the minerals magnesium, potassium, and iron. They contain high amount of folic acid and calcium among other nutrients. One cup of cooked kale has just over 50 calories, several grams of protein, 3 grams of fiber and less than 1 gram of fat. It contains more than the recommended daily amount of vitamin A, it also contains vitamin C, potassium, copper, and zinc and it is an especially good source of calcium.

It is a fairly tasty vegetable perfect as a side dish with fish, poultry, meat or just with rice or potatoes.


1 clove of garlic


1/2 cup of pine nuts

1 tbs organic butter or coconut oil


First roast the pine nuts in a pan for about 2 minutes over lower heat (dry roast, no oil needed). Heat your cooking oil, once heated add minced garlic. Wash and cut the kale (I cut the thick middle stem out), place it the pan and let steam for about 5 - 10 minutes. Once done, sprinkle with pine nuts and it's ready to serve.