Good Mood Food #11 – Kale


GMFood Mediterranean Kale

Makes 6 servings

Prep: 15 minutes
Cook: 10 minutes

Shopping List:

  • 800 gr or 12 cups chopped kale
  • 30 ml or 2 tablespoons lemon juice
  • 15 ml or 1 tablespoon olive oil, or as needed
  • 8 gr or 1 tablespoon minced garlic
  • 5 ml or 1 teaspoon soy sauce
  • salt to taste
  • freshly ground black pepper to taste


  1. Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer.
  2. Cover, and bring the water to a boil over high heat.
  3. Add the kale, recover, and steam until just tender, 7 to 10 minutes depending on thickness.
  4. Whisk together the lemon juice, olive oil, garlic, soy sauce, salt, and black pepper in a large bowl.
  5. Toss steamed kale into dressing until well coated.
  6. Serve.

boerenkool-largeTIP: Serve it up with brown rice and chicken breast marinated in teriyaki sauce.

Note 1: Keep in mind the soy sauce is salty too, you might not add extra salt as suggested.

Note 2: Cook the kale in a bit of reduced chicken stock. The flavor really makes the kale taste meaty.


Amount Per Serving
Calories: 91
Total Fat: 3.2g
Cholesterol: 0mg
Sodium: 108mg
Total Carbohydrates: 14.5g
Dietary Fiber: 2.8g
Protein: 4.6g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only one serving max !

PDF of this recipe: 20150507-GMF-Mediterranean-Kale

Number 11 of the 20 Healthiest Foods on Earth
A lot of times kale gets lumped together with spinach, but it deserves its own ranking on the list of world’s healthiest foods. While not as ubiquitous as spinach, kale is gaining ground because it is just as healthy, and even more so in some areas. You can use it the same way as spinach, as a healthy side dish. You can also add it to smoothies to make them green and to pack them with vitamins. Some people prefer the taste of kale to spinach, so an extra bonus there.

The reason kale is becoming popular is because it helps you fill up without a lot of calories to speak of. It doesn’t have any fat, has plenty of fiber as well as iron and Vitamin K. Because of its antioxidant content you’ll get anti-inflammatory benefits which helps to reduce the symptoms of inflammation, while also helping to avoid the rise of certain diseases. It also helps to restore and maintain an alkaline state.

Vitamin Breakdown per 100g – Fresh and Raw, the kind found in the produce aisle.
Vitamin A – Double the amount that’s required daily.
Vitamin C – Twice as much as what you need each day.
Protein – 4.3g – an impressive source of vegetable protein.

PDF of these 20-Healthiest-Foods-on-Earth