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5-Minute Kale with Sea Vegetables

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 being an excellent source of vitamins A and E. Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 1 pound kale Mediterranean Dressing 2 tsp lemon juice 1 medium clove garlic, pressed 1 TBS extra virgin olive oil salt and black pepper to taste 3-1/2 TBS agar (sea vegetable)

Directions:

1. Chop garlic and let 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 to bring out it health-promoting properties.
4. When water comes to a boil, add kale to steamer basket and cover. Steam for 5 minutes.
5. Transfer to a bowl and toss with Mediterranean Dressing ingredients and agar. Mediterranean Dressing does not have to be made separately. For the best flavor, toss with dressing while kale is still hot.

   Serves 2

Nutritional Profile

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 with Sea Vegetables 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 Kale 240.38 g 240.38 grams 176.91 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 1852.96 mcg 2316.2 235.7 excellent vitamin A 34873.73 IU 697.5 71.0 excellent vitamin C 274.97 mg 458.3 46.6 excellent manganese 1.78 mg 89.0 9.1 excellent copper 0.66 mg 33.0 3.4 very good vitamin B6 (pyridoxine) 0.64 mg 32.0 3.3 good calcium 309.25 mg 30.9 3.1 good potassium 1026.11 mg 29.3 3.0 good tryptophan 0.09 g 28.1 2.9 good iron 3.88 mg 21.6 2.2 good magnesium 77.79 mg 19.4 2.0 good dietary fiber 4.59 g 18.4 1.9 good vitamin B2 (riboflavin) 0.30 mg 17.6 1.8 good omega 3 fatty acids 0.41 g 17.1 1.7 good vitamin B1 (thiamin) 0.25 mg 16.7 1.7 good folate 66.48 mcg 16.6 1.7 good protein 7.60 g 15.2 1.5 good molybdenum 11.34 mcg 15.1 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 5-Minute Kale with Sea Vegetables

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