I’m going to be honest- I haven’t done much cooking at all this summer. Sure I’ve been eating plenty of meals at home but most of them involve throwing together a sandwich, smearing hummus on rice cakes, sautéing some vegetables, whipping up an omelet or sticking a piece of fish in the oven. What can I say, we keep it fancy over here ;)! Another thing I’ve been hooked on is this Warm Kale & Feta Salad.
At the risk of sounding like a total cliché, I love love kale. Kale chips, dehydrated kale, sautéed kale…gimme! They say that anything that tastes good is either immoral, illegal or fattening but I guess kale is the exception…at least in this recipe. Fortunately kale is one heck of a nutritional sucker too. It’s one of the few veggies that dispels the myth that you can only get protein from meat, calcium from milk or iron from beef. A single cup of raw kale (about 67 grams or 2.4 ounces) contains 3g of protein & per calorie, kale has more iron than beef and more calcium than milk. The calcium in kale is also better absorbed by the body than dairy – kale, freaking, yeah!
I was a bit hesitant to post this recipe because it’s so simple. However since it’s been my go-to for the past month, I couldn’t resist. Some days I eat it as a side & others I make a meal out of it. I’ve been experimenting with different forms of dairy to see how my body handles it and luckily cheese seems to fit the bill, especially feta given its relatively low lactose content.
If you’re vegan, avoiding dairy or just don’t like cheese (er what), sub in avocado for the feta…it works a treat. And because there’s only so much I can wax poetic about a salad, how about the recipe for this Warm Kale & Feta Salad:
- 3 cups kale (=200g), chopped
- 2 cup sliced mushrooms
- 8-10 cherry tomatoes, cut in halves
- 1.5 ounces of feta (=40g)
- 4 tablespoons balsamic vinegar
- 1 teaspoon Italian seasoning
- Pinch of salt
- Coat a large skillet with olive oil or cooking spray & place over medium heat. Once heated, add mushrooms & cherry tomatoes and sauté until the mushrooms start to release water, about 3 minutes. Remove from skillet & set aside.
- In the same skillet, add kale & use a spatula or tongs to move it around the skillet. Continue cooking until slightly wilted but still crisp, about 1 to 2 minutes.
- Add back the mushrooms & cherry tomatoes to the skillet. Mix in the Italian seasoning, balsamic vinegar & salt, stirring to ensure everything is well combined. Reduce & simmer for a further minute until all the balsamic vinegar has been absorbed by the kale.
- Turn off heat & transfer kale mixture to a plate/bowl. Crumble feta over and serve.
- i) For a dairy-free alternative, replace feta with avocado
Kale fan- yay or nay?
What’s your favorite vegetable?