Indian Spiced Kale

Indian kale

Thank you so much to all the lovely people who came to “Prescription Nutrition” at the San Carlos Library on Monday evening.  I enjoyed cooking for and chatting with you!

rx nutr sign

For those of you who missed it, here is one of my favorite recipes from the event– Indian Spiced Kale.  As my colleague and co-presenter, Dr. Ron Sinha, author of The South Asian Health Solution, discussed, one of the featured spices in this dish, turmeric, is the most powerful anti-inflammatory ingredient around! The other spices in this dish (cumin, garam masala and coriander) and the aromatics (ginger, garlic and onion) also add to the anti-inflammatory and nutritional benefits of this dish.  But what I like about it most– it’s delicious, aromatic and another way to enjoy kale.

I’d also like to thank Chisato for another very appreciated homegrown gift of gratitude– the sweetest kale and both red and golden beets! I am very lucky, indeed.

kalebeets

On the note of gardening, I am also happy to share the update that the baby kale seedlings Chisato gave me last month are starting to thrive in the little planter box by my front doorstep:

kale garden

Finally, if any of you are social media mavens and are on Instagram (I am, as @spiceboxtravels), please head over and “Like” my post of this dish for possible inclusion in the upcoming Kale Day Cooks cookbook from the wonderful people at National Kale Day.  (As some of you know, I am proud to have been a Kale Ambassador in 2014 and have celebrated National Kale Day since its inception in 2013 with cooking demos at the library.  This year, National Kale Day will be on October 1.  Stay tuned for my how I plan to celebrate!)

Thanks for reading.  If you’re in the San Francisco Bay Area, don’t miss my upcoming summer classes.  These are both hands-on classes at the wonderful Draeger’s Cooking School in San Mateo.  Menus and registration information are available at the links.

Wed 7/29. Globally Gluten Free. 6:30 PM.  Draeger’s Cooking School, San Mateo.  http://www.draegerscookingschool.com/event/2303/globally-gluten-free-linda-shiue-md-with-palo-alto-medical-foundation

Wed 8/19. Spanish Summertime Gazpacho and Tapas. 6:30 PM.  Draeger’s Cooking School, San Mateo.  http://www.draegerscookingschool.com/event/2304/spanish-summertime-gazpacho–tapas-linda-shiue-md-with-palo-alto-medical-foundation

And if you haven’t visited my cooking and nutrition Facebook page, The Doctor’s Spicebox, please head over, check it out, and give me a “Like” while you’re there.  The more the merrier!

To your health!

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The Doctor’s Spicebox Indian Spiced Kale

You’ve all had palak paneer, the spiced spinach and cheese dish in Indian restaurants. This is a version using kale, and without the cheese.

Kale is a great source of vitamins B, C, K, iron, fiber and calcium.

Servings: 4

Ingredients

6 packed cups chopped kale, stem included, coarsely chopped

1 onion, chopped finely

1 inch piece of ginger, peeled and minced

6 cloves garlic, peeled and minced

1 tbsp cooking fat such as canola or coconut oil

1 tsp ground coriander

1 tsp garam masala

½ tsp ground cumin

¼ tsp turmeric powder

2 pinches sea salt

2 pinches ground pepper

optional: water, if needed

Technique

  1. Heat the oil in a large pot over medium heat.
  2. Add the onion.   Cook, stirring frequently, for about 8 minutes, until onions become translucent. Add the garlic and ginger to the pot and stir in.
  3. Add the spices (coriander, garam masala, cumin, turmeric) and stir well for several seconds.
  4. Add the kale along with salt and pepper. Cook over medium heat for five minutes or so, until the stems are softened but the kale remains bright green. Add a tablespoon or two of water if needed, to prevent sticking.

Nutrition Info:

Cal 92, Carbs 13 g, Fat 4 g, Protein 4 g, Sodium 79 mg, Sugar 1 g