What are heroes without their trusty sidekicks? Shrek has Donkey, Lucy had Ethel, Maverick’s got Goose, and now your next dinner can count on coconut kale for backup! We’re going coco-nuts over this delicious recipe, and it’s got us yelling “ALL HAIL THE KALE” from the nearest mountain/stovetop. Not only does this sidekick pair nicely with just about any main course (try this entrée for starters), but it’s also just as tasty and satisfying on its own (like, spinoff series worthy). Finding balance in life can be tricky, but this dish is a great start – it’s as savory and creamy as it is light and energizing.
Kale never fails!
Finding information about the health benefits of kale seems to be way easier than finding best ways to enjoy eating it but we’re here with bushels of both. Maybe you’ve featured it in smoothies, or a salad, or even tried your hand at these tasty kale chips. No matter how you slice/chop it, the health benefits of kale are astounding.
When it comes to nutritious leafy greens, kale should be the first that comes to mind– it’s one of the most nutrient-dense foods on the planet! Together, kale, broccoli, cabbage, cauliflower, and Brussel sprouts make up one big happy family called brassica oleracea (apparently the reunions are wild). This group of coniferous vegetables is jam-packed with vitamins, minerals, antioxidants and fiber. Kale is particularly high in vitamin C, A, K1, B6, and brimming with calcium, magnesium, copper, and manganese– WOW! (1)
You put the kale in the coconut
Kale and coconut milk: an unexpected love story that no one saw this coming–not even their best friends. Coconut milk and coconut cream are delicious, dairy-free alternatives that are often used to thicken and sweeten savory sauces or elevate a dessert. For the record, the difference between coconut milk and cream is the amount of water added. Coconut cream is the most concentrated (it also tends to have more carbs and sugar), followed by coconut milk in a can, and a carton (most diluted). For this recipe, we’ll be using canned coconut milk for a consistency that’s juuust right.
Also noteworthy – coconut milk and cream are sources of healthy fats called medium-chain triglycerides (also found in dairy). Several studies have found that consuming MCTs promotes weight loss by decreasing appetite and increasing energy. Studies show that eating coconut milk could also improve your cholesterol. (2)
Okay. Now that we’ve set the stage… Shall we dance?
Ingredients
- 1 large bunch of kale, stems removed and cut into bite-size pieces. We recommend curly kale, but dino or lacinato will also work!
- 1 ¼ cup full fat coconut milk (about ¾ can)
- ½ white onion
- 3 cloves garlic
- 1 tbsp butter
- Salt and pepper to taste
Steps
- Clean and prepare kale (check out these five tips for prepping kale like a pro).
- Chop the white onion julienne-style into small, thin strips. Place into a separate bowl.
- Mince cloves of garlic and place in a separate bowl.
- Start by heating the pan, then swirl the butter as it melts to coat the pan.
- Add your onions and garlic to the pan. Sauté for 2 minutes on medium heat.
- Add your kale and saute for 2 minutes.
- Add your coconut milk and let it heat until reduced into a thicker consistency (about 5 minutes).
- Allow the ingredients to simmer on low heat for 10 minutes.
- Salt and pepper to taste, serve, and enjoy!
