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Stir-fried kale with garlic, soy & walnuts

In the food world, kale is very on-trend. It seems there isn’t a superfood salad or smoothie that hasn’t encompassed the leafy vegetables popularity. Its high levels of the beta carotene, vitamin K, C, and also calcium are contributors to its ‘super’ status — but the best way to retain the moisture and nutrients is by gently steaming or stir frying the vegetable.

Kale has also been found to contain a group of resins known as bile acid sequestrates that have been shown to lower cholesterol and decrease absorption of dietary fat — which is probably another contributing factor for its ever increasing levels of popularity.

Regardless of whether kale is just another gentrified vegetable, we find it works well for us — at around 99 pence per bag it is one of the cheaper fashion foods, that’s versatile too!

In this recipe Katie subtly enhances the bitterness of the leaves by mixing it with a salty soy and crunchy walnut. The dish is a fairly simple but tasty. A great ‘throw together’ side after a busy day.


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150g kale

1 clove garlic, crushed

1 tbsp walnut halves

2 tsps soy sauce (or more depending on taste)

rapeseed/vegetable oil


Put a frying pan or wok over a high heat. Toast the walnuts in the dry pan for about 2 mins, but make sure they don’t burn. Set aside. Chop the kale into strips, discarding the tough stem at the bottom. Put a small splash of oil in the pan. Throw in the kale – it will hiss and spit. Stir around until it starts to wilt. Add a splash of water and the crushed garlic. Fry some more until wilted. Shake in the soy sauce to taste.

Recipe & Image: Katie Taylor


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