The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 3 of our upcoming 7-Day Meal Plan.

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advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
5-Minute Kale
With this delicious, easy-to-prepare recipe you can include kale as part of your Healthiest Way of Eating in a matter of minutes. Kale is one of the healthiest vegetables around with one serving providing you with an excellent source of health-promoting vitamins A and K. Enjoy!
5-Minute Kale Prep and Cook Time: 15 minutes

Ingredients:
  • 1 pound kale, chopped
  • Mediterranean Dressing:
  • 1 TBS lemon juice
  • 1 medium clove garlic, pressed or finely chopped
  • 3 TBS extra virgin olive oil
  • salt and black pepper to taste
  • Optional:
  • sliced onions, steam with kale
  • 2 TBS sun dried tomatoes
  • 2 TBS sliced olives (kalamata)
  • 2TBS feta cheese
  • 5 drops soy sauce

Directions:

  1. Chop garlic and let it sit for 5 minutes to enhance its health-promoting properties.
  2. Fill bottom of steamer with 2 inches of water and bring to boil.
  3. While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. Let kale sit for at least 5 minutes.
  4. When water comes to a boil, add kale (and onion if desired)to the steamer basket and cover. Steam for 5 minutes.
  5. Transfer to a bowl and toss with Mediterranean Dressing ingredients. Mediterranean Dressing does not have to be made separately. For the best flavor, toss with dressing while kale is still hot.
  6. Top with any/all of optional ingredients.

    Serves 2


Nutritional Profile

5-minute Healthy Steamed Kale
1.00 serving
(256.93 grams)
Calories: 298

NutrientDRI/DV

 vitamin K2059%

 vitamin A388%

 vitamin C368%


 copper73%


 calcium31%



Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 5-Minute Kale is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

5-minute Healthy Steamed Kale
1.00 serving
256.93 grams
Calories: 298

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K1852.96 mcg2059124.6excellent
vitamin A3488.34 mcg RAE38823.4excellent
vitamin C276.14 mg36822.3excellent
manganese1.78 mg895.4excellent
copper0.66 mg734.4very good
vitamin B60.64 mg382.3good
calcium309.43 mg311.9good
potassium1029.27 mg291.8good
molybdenum11.34 mcg251.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 5-Minute Kale

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