Kale is said to be one of the most nutrient dense foods available. One cup of kale will provide you with well over 100% of your daily value in vitamins A, C, and K. Other notable phytonutrients that this bitter green is known for include vitamin B, manganese, calcium, magnesium, copper, potassium, fiber, and antioxidants.
Kale is considered very cooling, Pitta-pacifying, Kapha-reducing, and cleansing for the liver and blood. Mixed with some shredded coconut and slivered almonds, this recipe becomes even more cooling, and adds a delicious flavor to the otherwise bitter taste of the greens. The essential Ayurvedic spices and coconut oil included in this recipe help to soften up the rough quality of the greens making them easier to digest and once again a heck of a lot more flavorful!
Cooling Coconut and Kale Sauté Recipe
- Doshic effect: Vata ↑*, Pitta ↓, Kapha ↓
- Serves: 2 to 3
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Vegan, Vegetarian
- Gluten-Free, Grain-Free
*See the optional doshic variations below the recipe to make it more Vata-friendly!
- Large sauté pan
- Cutting board and knife
- 1 bunch of kale
- 1 tablespoon coconut oil
- 1/2 teaspoon cumin seed, whole
- 1 tablespoon almond slivers
- 1 teaspoon Pitta Churna*
- 1 tablespoon finely minced fresh ginger
- 1/4 cup water
- 2 tablespoons shredded coconut
- 1/2 lime, juiced
- 1/8 teaspoon salt
*Replace with Agni Churna or a mixture of 1/4 teaspoon turmeric, 1/4 teaspoon cumin powder, 1/4 teaspoon coriander powder, 1/4 teaspoon fennel powder, and a pinch of cardamom and ginger powder.
1. Remove the stem from the kale leafs. Chop the leafs into thin slices.
2. Heat a large sauté pan over medium heat and add in the coconut oil.
3. Once heated, add in the cumin seed and slivered almonds and sauté for 2 minutes stirring frequently. Add in the Pitta Masala and fresh ginger and sauté for another 30 seconds. If Pitta Masala is not available, replace this blend with 1/4 teaspoon each of turmeric, fennel, cumin, and coriander powder.
4. Add in the chopped kale and the water. Stir well to coat the kale with the oil and spice mix evenly. Cook over medium heat for 4 minutes stirring continuously.
5. Stir in the shredded coconut and cook for an additional 30 seconds.
6. Turn off the heat but keep the pan on the hot burner. Add in the lime juice and salt and blend all of the ingredients together evenly.
7. Serve this dish as a light dinner, a healthy snack, or as a side dish to any meal.
Optional Doshic Variations
Kale tends to be Vata-provoking due to its rough, dry, light and airy nature. To make this recipe more suitable for Vata types the coconut oil can be replaced with 2 tablespoons of sesame oil and the lime juice can be replaced with lemon which is a bit more warming and Vata-reducing. If available, Vata Churna can be used in place of Pitta Churna and extra spices can be used all around. When cooking the kale, add an even larger splash of water (about 4 tablespoons) and increase the cook time to 5 minutes, making sure to stir every 30 to 60 seconds and add more water as needed. This extra steaming process will add a bit more moisture to the kale and result in a well-cooked, easier to digest meal.
This recipe is naturally very cooling and Pitta-reducing. No changes needed!
The dry, light, and airy nature of the kale make this recipe a healthy dish for Kapha types to enjoy regularly. The coconut and almonds can be a bit heavy if Kapha is in excess however, and in this case the amounts can be cut in half. The coconut oil can be replaced with sunflower oil. The spices should be used generously to help kindle the digestion, and the Pitta Churna can be replaced with Kapha Churna (if available).