A kale recipe even kale haters will like – Tricks and Tips

A kale recipe even kale haters will like

ROCHESTER — Kale is one of those foods people tend to either love or hate. But one recipe has turned a seriously kale-averse person (one of my sons) into a kale-craver.

The U.S. Department of Agriculture


notes that one cup of raw kale is only 35 calories. It’s packed with fiber, almost no fat, and is just under 3 grams of protein. Kale is also rich in vitamins A, C and K. And it has calcium and iron, plus phytochemicals that help prevent some cancers.

Kale is from the cruciferous family, which also includes cabbage, broccoli, cauliflower and Brussels sprouts.

Here’s my recipe for sautéed, kale with garlic, oil and pine nuts.


  • Olive oil
  • 1 big bunch kale (or from a bag)
  • Garlic powder or 2 large cloves, minced
  • Salt (to taste)
  • 1/3 cup pine nuts
  • Parmesan cheese, freshly shredded, to taste


  • Chop kale and rinse with water. Pat dry and set aside.
  • Heat sauté pan on medium and add oil
  • Add kale and stir until wilted. I like it kind of crispy.
  • Add garlic and cook for another minute or two.
  • Remove from pan and keep warm.
  • Add another small glug of olive oil and sauté pine nuts. They cook quickly, so be sure not to burn them. I take them off the heat when they start to turn golden — a minute or two.
  • Sprinkle pine nuts and Parmesan cheese over the cooked kale. Test, and if you want to add salt, sprinkle a little on.
  • Eat and enjoy!

Follow the 

Health Fusion

podcast on 






podcasts. For comments or other podcast episode ideas, email Viv Williams at 

[email protected]

Or on Twitter/Instagram/FB @vivwilliamstv.

window.fbAsyncInit = function() {

appId : ‘929722297680135’,

xfbml : true,
version : ‘v2.9’

(function(d, s, id){
var js, fjs = d.getElementsByTagName(s)[0];
if (d.getElementById(id)) {return;}
js = d.createElement(s); js.id = id;
js.src = “https://connect.facebook.net/en_US/sdk.js”;
fjs.parentNode.insertBefore(js, fjs);
}(document, ‘script’, ‘facebook-jssdk’));