Sweet and Spicy Sauteed Kale Stems (2024)

FAQs

Can you eat kale stems sautéed? ›

Add kale stems to a sauté or stir-fry

Not into eating those crunchy stems raw? Go ahead and de-rib the leaves, then slice the stalks and add them to a skillet with chopped garlic or onion. Cook until they turn soft and translucent.

And those thick stems don't help their cause, which is why many recipes recommend de-stemming before eating. But it's not because the stems are inedible. In fact, they offer the same nutrients as their beloved leaves. Just like massaging those kale leaves makes them more palatable (and tasty!)

It's great for a healthy heart, skin and eyes, as well as being a powerful anti-inflammatory. It has a very low calorie content so is incredibly nutrient-dense. So go saute some kale!

Adding salt and squeezing lemon make a big difference by removing bitterness.

First things first: Kale and collard stems are tough, chewy, and fibrous. While we enjoy the occasional raw collard or kale salad, you should never eat the stems raw. To be honest, you wouldn't get very far if you tried.

Plus, eating too much fiber (like what you find in kale) could wreck havoc on your GI system, causing bloating, diarrhea, gas, constipation, and even improper absorption of nutrients. Of course, you'd have to be eating a lot of kale to suffer these effects, says Manganiello, but it's still something to keep in mind.

Raw kale can be hard to digest. Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

Both spinach and kale have plenty of nutrients to offer, but they do differ slightly. Kale, for example, has more calcium, vitamin C, and vitamin K than spinach, while spinach has more vitamin A, vitamin E, iron, potassium, zinc, folate, and magnesium.

Low temperatures can actually cause kale and other cruciferous vegetables to convert starch molecules into sugar, resulting in a sweeter, less bitter flavor. Despite their tough and fibrous texture, kale stems are edible if cooked. Cut stems into small pieces and add to a stir-fry. Add diced stems to soups.

Avoid Kale Stems: The stems can be bitter, so you may want to skip the stems. It's easily done by holding the bottom end of the stem with one hand and the leaf folded in half lengthwise along the stem in the other hand.

Can you overcook kale? ›

To preserve nutrients, don't cook kale for more than 10 minutes over high heat (in a skillet or oven at 400°F). Limit baking kale to 25 to 30 minutes at 350°F. Don't prewash kale before using, it can wilt the leaves quickly.

Kale can be good for adding fiber and antioxidants to the diet in many savory dishes, salads, and smoothies. Various health benefits include managing blood pressure and boosting digestive health. Kale is a leafy green cruciferous vegetable that is rich in nutrients.

Blanching before sautéing can help take the edge off the bitterness, and soften the greens.

Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

Sautéing, steaming, or even baking kale can make it easier to consume. “It helps reduce the volume before you eat it, making it a bit easier on your stomach to break down,” says Tyffanie Ammeter, MS, RDN, CDN.

Cooking kale may lower its antioxidant content and vitamin C content, but that isn't to say cooked kale isn't healthy for you too. Another study found steamed kale can lower cholesterol and decrease the risk for cardiovascular disease and cancer.