Meg's Kale with Apples - Cook For Your Life- anti-cancer recipes

Meg’s Kale With Apples

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 6 ingredients

Sweet apples and bitter kale are delicious together, a match, if not made in heaven, then in Meg’s kitchen. Although this is basically a terrific vegan dish, try it as a light supper with...


Ingredients

  • 1 tablespoon olive oil
  • ½ medium onion, diced
  • Salt and pepper, to taste
  • ½ medium apple (Fuji or Gala), cored and diced
  • 8 cups kale leaves, roughly chopped, stems removed
  • Juice from 1 small orange, like Mandarin or tangerine

Nutrition Facts

Calories

76 cals

Fat

4 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

11 g

Sugar

6 g

Fiber

3 g

Protein

2 g

Sodium

223 mg

Directions

  1. Heat the olive oil in a large pot over medium heat. Add onions, salt and pepper and sauté until the onions begin to soften, about 5 minutes.
  2. Add the diced apple and cook, stirring occasionally for another 5 minutes.
  3. Meanwhile, wash the kale well, then add to the pot with the water clinging to the leaves. Mix, then cover and let steam until wilted and softened, about 10 minutes.
  4. Uncover, and add the orange juice to the pot. Stir and continue to cook uncovered until the liquid has mostly absorbed. Taste for salt. Serve as a side or as a meal with a poached egg.

Chef Tips

It’s important to use a sweet apple like Fuji, Gala or Golden Delicious as a counterbalance the kale. Granny Smith’s or Braeburn apples could be too tart.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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