Healthy eating is key factor in maintaining a healthy weight and reducing one’s risk of cancer. The American Cancer Society suggests that healthy eaters consume 5 or more servings of vegetables and fruit per day, especially those which contain flavonols. Flavonols help the body to maintain healthy cell function. High concentrations of flavonols can be found in apples, apricots, beans, broad beans, broccoli, cherry tomatoes, chives, cranberries, kale, leeks, pear, onions, red grapes, sweet cherries, and white currants. This easy recipe fromEpicurious.com combines three flavonol rich foods into a healthy side dish or light meal.
Kale with Sauteed Apple and Onion
• 1 Granny Smith apple
• 2 tablespoons olive oil
• 1 medium onion, cut into 1/4-inch wedges
• 1/4 teaspoon curry powder
• 1 lb kale, tough stems and ribs removed and leaves coarsely chopped
• 1/2 cup water
Peel, quarter, and core apple, then cut into 1/4-inch-thick wedges.
Heat oil in a 5-quart pot over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until golden. Add apple and curry powder and sauté, stirring, until apple is almost tender, about 2 minutes.
Add kale and water and cook, covered, stirring occasionally, until kale is tender and most of liquid is evaporated, about minutes.
Season with salt.
Makes 2 servings
Working with Kale
While apples and onions can be found in just about any kitchen, kale is not as common. Kale comes from the same family of vegetables as cabbage, broccoli and brussels sprouts. It’s many varieties come into season in the fall and winter. When shopping for kale, look for brightly colored leaves that have minimal bruising or wilting. Kale should be cleaned and the tough mid-ribs should be removed before cooking. Kale can be kept in the refrigerator for several days before cooking.