Can you remember as you were growing up having your parents say to you, “eat your vegetables”? And if you weren’t a vegetable lover, you’d try to somehow get rid of your vegetables without eating them at the same time trying to ignore their nagging voice.
Fast forward some years and perhaps you’re having the same problem with your kids about not eating their vegetables. Welp, not anymore! They may not like all their vegetables but they are sure to love these Sautéed Brown Sugar Kale.
The key is the sweetness from the brown sugar and the tanginess of the vinegar which give these Sautéed Brown Sugar Kale their unexpected flavor. Onions and garlic add to the savory flavor of the greens. Depending on your family’s likes or dislike of onions use a small amount or omit them altogether from the greens.
I’ve always loved eating my green vegetables as I was growing up. Besides, there were very few vegetables that I didn’t like. Our family’s garden was always filled with plenty of spinach, swiss chard, collards, and turnip greens throughout the growing season. Turnips with Mustard Greens and Cornmeal Dumplings were one of my favorite greens that my mother would make when I was growing up. You can find that recipe right here on the blog.
It wasn’t until I became an adult before I started eating kale. Curly kale is the most common variety in the area where I live you see it pictured above. Some years ago, kale was deemed a “Super Food”.
Kale belongs to a group of leaf cabbage known as (Brassica oleracea). Kale plants can have green or purple leaves. The deep green kale contains the highest levels of antioxidants of all vegetables.
The Health Benefit of Kale
- Kale is rich in selenium, which helps fight cancer.
- An excellent source of magnesium and vitamin E for Heart Health.
- Kale contains more calcium and iron than any other vegetable, which helps promote healthy bones.
- It contains a compound called indoles, which can help lower “bad” cholesterol.
- One portion of kale provides a fifth of the daily calcium requirement for an adult.
Ingredients needed for Sautéed Brown Sugar Kale
- 2 bunches of kale
- 1/2 cup onion, chopped
- 2 garlic cloves, chopped
- 1/4 cup brown sugar
- 2 tablespoons Rice Vinegar
- 1 tablespoon chicken bouillon
- 1/2 tsp. pepper flakes, optional
- 1 tsp. garlic powder
- 1 tsp. salt-free salt
Sauté Brown Sugar Kale Preparation
Like spinach, kale will wilt when cooking, so remember to get enough for your family. Kale is sold in bunches. Normally 2 bunches should serve a family of four with some left-overs.
- Wash the kale in the kitchen sink several times to remove any dirt or soil.
- Remove any thick stems from the kale and use a knife and cut the kale into ribbons on a cutting board.
- In a large skillet add about 2 tablespoons of oil, over medium heat sauté the onion and garlic for 3 minutes.
- Add the kale chicken bouillon, pepper flakes, garlic powder, and salt-free salt.
- Continue to sauté the kale for another 5 minutes. Add 1/4 cup water if needed. Place the lid on the sauté pan and allow to simmer for another 3 minutes.
Lastly, add the brown sugar and rice vinegar to the kale. Sauté for another 5 minutes. Curly kale has a tendency to be tough and bitter, by cutting the kale into ribbon strip this should contribute to the tenderness of the greens. The rice vinegar and brown sugar will create a savory flavor and cut the bitter taste of the kale. Behold the making of a family favorite, Sautéed Brown Sugar Kale.
Honestly, I know the adults in the family will love the kale greens, but I want to know how the little people in the family like the Sautéed Brown Sugar Kale. Leave a comment below I would love to hear from you.
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- 2 bunches of kale
- ½ cup onion, chopped
- 2 garlic cloves, chopped
- ¼ cup brown sugar
- 2 tablespoons Rice Vinegar
- 1 tablespoon chicken bouillon
- ½ tsp. red pepper flakes, optional
- 1 tsp. garlic powder
- 1 tsp. salt-free salt
- Wash the kale in the kitchen sink several times to remove any dirt or soil.
- Remove any thick stems from the kale and use a knife and cut the kale into ribbons on a cutting board.
- In a large skillet add about 2 tablespoons of oil, over medium heat sauté the onion and garlic for 3 minutes.
- Add the kale chicken bouillon, pepper flakes, garlic powder, and salt-free salt.
- Continue to sauté the kale for another 5 minutes. Add ¼ cup water if needed. Place the lid on the sauté pan and allow to simmer for another 3 minutes.
- Add the brown sugar and rice vinegar to the kale. Sauté for another 5 minutes.
