It’s time to keep calm, and eat kale with mustard sauce! If you feel pressured for time in the kitchen then have no fear! I’m here to help you out! You will be able to prepare this quick and delicious side dish in under 10 minutes! This cooked veggie will add just the right amount of color and zesty flavor to your next meal. Simply sauté and go! I think I kind of love saying that…
Kale with Mustard Sauce
Kale was all the rage a few years in the healthy living word. Frankly I was a bit daunted by it at first, but once I looked fear in the eye it all turned out to be ok. I bought kale, brought it home, and cooked it up! I was hooked instantly! It is still my favorite veggie to grab when I am pinched for time. You will always find it in my refrigerator waiting for me like a good friend.
Sometimes I get home from the gym at night and stare into the fridge with a bit of disappointment. I’ll dart back and forth between the clock on the stove, and looking at the food. Why you might ask? Well, I am simply starting at ingredients – just like you. Each food needs some level of preparation, and I don’t want to eat super late. A girl has stuff to do – am I right?
I love roasting veggies, but it takes some time. You have to heat the oven, and so on and so forth. Not exactly tough stuff, but if it goes on long enough you could be eating dinner at midnight. If you are hungry this is not exactly a solution!
Unlike a lot of cooked vegetables that can take a while to prepare this kale with mustard sauce only requires about 10 minutes of actual time on the stove. I barely have to do anything during this time! So it’s great because I can multi-task or multi-cook other things.
I just know you are about to become a big fan of kale. Especially with this tasty little recipe! Mustard is one of the most simple ways to add flavor to any dish. It’s inexpensive, and you can find it pretty much anywhere. It also has no effect on your calories for the day because there is zero nutrition impact. We are talking mustard seeds, a few spices and vinegar. The taste is awesome so I say the more the better!
What scared me off about kale exactly? Well, I read so many things that made is seem very hard to prepare. Some articles or recipes said you had to massage it and even soak it overnight. And that sounded darn right overwhelming. That was all so silly in retrospect. But here’s the deal – there are lot of different kinds of kale you can choose. Who knew, right?
Choosing Dino Kale
Since kale is a green, I recommend the organic variety since spinach and the like are typically featured as items on the dirty dozen lists in regards to produce. Dino kale is what I look for when I am doing my cruise around the produce area.
It has lots of little bumps on it that look like dinosaur skin. It naturally has lower amounts of oxalic acid. What is that you ask? Well, excess amounts can contribute to kidney stones. So as a general health recommendation it is preferable to stick to this variety.
Adding the Healthy Fat
The benefit of cooking in coconut oil is that the healthy fat will help your body absorb the nutrients in the greens.
It also adds a delicious taste. Shocking, but I know some people are not fans of coconut oil. If that is you then grapeseed oil is another option because it has a high smoke point. This is crucial to make sure your healthy fats stay healthy.
This recipe is so simple and easy – only minimal ingredients required Just remember kale does cook down rather dramatically so opt for two bushels or a very large bag if you want to have more than one serving available to you.
This will be the perfect thing to add to your weekly meal prep, or those quick dishes during the week. Enjoy your kale as a lovely side dish with breakfast, lunch or dinner! There is no rules when it comes to eating your greens. Let’s be rebels.
Kale with Mustard Sauce
Yield 2 Servings
- 1 Large Bushel of Raw Dino Kale (4 Cups)
- 2 Tablespoons of Extra Virgin Coconut Oil
- 3 Tablespoons of Dijon or Stone Ground Mustard
- Pink Himalayan Salt (to taste)
- Ground Black Pepper (to taste)
- Chop the kale in large pieces with a knife.
- Wash and rinse the kale to get off any residue or dirt. It is always a good idea to do this with your vegetables. I like to use a salad spinner which helps to speed the drying process along.
- In the meantime, sauté the coconut oil over a large pan on the stove over medium heat.
- Add in the kale and pay no mind if a little extra water is left on it from washing it. It will aid in the cooking and help it to sauté.
- Next add in the mustard, salt and pepper.
- Cover the pan.
- Cook about 10 minutes over medium-low heat.
Stir the kale occasionally so that the mustard, coconut oil and spices coat evenly. They will blend and create a sauce.
I’d love to know if you like this kale dish! And if you do end up making it tag me over on Instagram – I’m @thebikiniexperiment so I’ll be sure to see it!
Macronutrients are simply the way we categorize foods – carbohydrates, proteins and fats. Food quality is a very important part of the puzzle when it comes to nutrition. But the macros we digest are a big part of how we look and feel as well. This recipe is a balance of carbs (from the kale) and healthy fats (from the coconut oil). It’s a side dish, and not our main meal!
Calories 184 // Carbohydrates 13.4g // Proteins 4.4g // Fats 14.6g
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