Ingredients:

  • 1 bunch of kale (approx. 1 lb / 450g)
  • 1-2 tablespoons olive oil (15-30ml)
  • Salt and freshly ground black pepper to taste
  • 1-2 cloves garlic, minced (Optional)
  • 1/4 teaspoon red pepper flakes (Optional)
  • 1 tablespoon lemon juice (Optional)
  • 1 tablespoon soy sauce or tamari (Optional)
  • 1/4 cup grated Parmesan cheese (Optional)
  • Sea salt for sprinkling (for kale chips)

Instructions:

  1. Wash the kale thoroughly to remove any dirt or grit. Remove the tough stems. Chop the kale into bite-sized pieces.
  2. For sautéing: Heat olive oil in a large skillet over medium heat. Add garlic (if using) and cook until fragrant (about 30 seconds). Add the kale and cook, stirring frequently, until tender and slightly wilted. Season with salt, pepper, and red pepper flakes (if using). Finish with lemon juice (if using).
  3. For steaming: Bring a pot of water to a boil. Place the kale in a steamer basket above the boiling water. Cover and steam until tender-crisp. Season with salt, pepper, and olive oil.
  4. For baking (kale chips): Preheat oven to 300°F (150°C). Toss kale with olive oil and salt. Spread kale in a single layer on a baking sheet lined with parchment paper. Bake until crispy, but not burnt.
  5. For raw (For Salads or Smoothies): Massage kale with olive oil and lemon juice to soften it. Add to salads or blend into smoothies.
  6. Serve the cooked kale as a side dish or incorporate it into a main course.