Are you looking for a power dish? Look no more. This dish is simple, but it has almost all the nutrients needed for a healthy bones, body and heart.
One of the main ingredients is kale, which is low in calories, but one cup gives you almost 200% of your daily need of vitamin A, 100% of vitamin C, almost 600% of vitamin K in addition to copper, iron, copper and phosphorus. The fiber in the kale also help to lower the blood cholesterol levels which reduce the risk of heart disease.
It also contains butternut squash, which is low in fat, and delivers a large dose of fiber, potassium, vitamin B6, folic acid and abundance of carotenoids, which are good for the bones, immune system, blood, heart and anti-cancer.
Last, the toasted almonds not only add great texture to the dish a high amount of monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. An almond’s ability to reduce heart disease risk is due to the antioxidant action of the vitamin E.
Add the onion, garlic, cilantro and lemon and you have a heart, body, and soul healthy vegetarian kale recipe.
Kale and Butternut Squash with Toasted Almonds
1 pound fresh kale, cut into 2-inch long pieces
1/2 butternut squash, peeled and cut into 1/2-inch thick slices
6 tablespoons olive oil
1 large onion, julienned
1 red bell pepper, seeded and cut into 1/2-inch thick slices
2 cloves garlic, mashed
1/2 cup chopped fresh cilantro
1/4 cup fresh lemon juice
1/8 teaspoon cayenne pepper
salt and pepper to taste
1/4 cup toasted almonds
-Bring salted water to a boil, drop the kale and bring the water to a boil. Turn-off the heat and let the kale sit in the water for 5 minutes. Drain the kale and squeeze extra water gently. Set a side.
-Place the butternut squash in a bowl, sprinkle with the cayenne pepper, little salt and couple tablespoons of olive oil. Toss, place the butternut squash on a baking sheet and bake in 375 F.degree oven for 10 minutes. Remove and set aside.
-In a saute pan, heat the rest of the olive oil. Add the onion and saute until the onion slightly caramelized.
-Add the red pepper and cook for couple minutes. Add the garlic, the cilantro and the lemon juice. Sprinkle with the salt and black pepper. Stir and cook for few minutes.
-Remove the kale from the heat and spoon into shallow serving dish. Arrange the butternut squash slices on top and then sprinkle the toasted almonds.
This dish can be served over mashed potatoes or with cooked rice. Enjoy.