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Kale with Peaches and Walnuts

When it comes to good nutrition, dark, leafy greens have it all. They’re excellent sources of cancer-protective carotenoids and packed with fiber and folate. In fact, evidence shows that consuming non-starchy vegetables, like dark-colored leafy greens, may protect against cancers of the mouth, pharynx, larynx, esophagus, and stomach. This recipe features kale, sautéed with sweet peaches and toasted walnuts for a mild and tender side dish.

Ingredients

1/4 cup coarsely chopped walnuts
1 1/2 pounds curly kale (about 12 cups lightly packed, washed and chopped per directions below)
1 Tbsp. grapeseed or extra virgin olive oil
1/3 cup thinly sliced shallots
3/4 cup apple juice
Pinch of cayenne pepper
Sea salt and ground black pepper, to taste
1 peach, thinly slice
Grated parmesan cheese (optional)

(As always, choose organic content as much as possible for the healthiest recipe.)

Instructions

1. Preheat oven to 350 degrees F. Bring large pot of water to a boil.

2. Spread nuts in pie pan or on baking sheet. Roast for 5 minutes. Stir and bake 3 minutes longer. Immediately transfer nuts to plate to cool, and set aside.

3. To remove hard stem from leafy part of the kale, hold leaf in one hand, upside down and closed like a book. Pull center stalk away from leaf and down. Tear stemmed leaves into 2- to 3-inch pieces; there should be about 12-14 lightly packed cups. Add kale to pot of water, pushing it down with wooden spoon. Cook until kale is bright green and crisp-tender, 3-4 minutes. Do not overcook. With slotted spoon, transfer kale to colander and set under cold running water to cool. Save as much cooking water as desired, to drink and use in soups. It will keep 3 days in refrigerator, 2 months frozen.

4, A handful at a time, squeeze most of moisture from kale. To chop kale, place clumps on cutting board and cut crosswise into thin slices.

5. Heat oil in heavy, medium skillet over medium-high heat. Add shallots and cook until limp and translucent, 3-4 minutes. Add kale, pulling it apart into shreds. Add apple juice, cayenne, salt and black pepper to taste. Stir occasionally, for 5-6 minutes, or until kale is cooked to your taste and most liquid has evaporated. Spoon kale into shallow, wide serving bowl. Sprinkle on nuts and arrange peaches over kale. Sprinkle on optional grated parmesan cheese, if desired. Serve hot or lukewarm.

Makes 4 servings.

Per serving: 220 calories, 10 g fat (1 g sat fat), 31 g carbohydrates, 8 g protein, 5 g fiber 90 mg sodium.

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.