Kale with Peaches and Walnuts

By Abby Henry Singh November 9, 2017Recipes, Sides

Dark, leafy greens such as kale are an excellent source of fiber, folate, carotenoids, and lutein. These all help to reduce the risk of cancer. This recipe features kale sautéed with sweet peaches and toasted walnuts for a mild but sweet 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 canola oil

1/3 cup thinly sliced shallots

3/4 cup apple juice

Pinch of cayenne pepper

Salt and ground black pepper, to taste

1 peach, thinly sliced

Directions

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

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.

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.

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. 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.

 

Recipe from the American Institute for Cancer Research.

 

Abby Henry Singh

Author Abby Henry Singh

Manger Content, Outreach, and Outcomes Abby Henry Singh is a native of Sevierville, Tennessee, and a graduate of Belmont University with a bachelor’s degree in English and history. She has been a member of PearlPoint Cancer Support for over 5 years. Previously, Singh was the Program and Outreach Manger for the Lupus Foundation of America, Mid-South Chapter where she worked to raise disease awareness and support those diagnosed with the disease through educational programs. She is a member of Alpha Gamma Delta sorority and the Belmont English alumni book club.

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