Kale is said to be one of the most nutrient dense foods available. In fact 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!
- Doshic effect: Vata ↑*, Pitta ↓, Kapha ↓
- Serving: 2-3
- Time: About 5 minutes prep, 10 minutes cooking time
- 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, de-stemmed and chopped into thin slices
- Splash of water
- 2 Tbsp shredded coconut
- 2 Tbsp slivered almonds (no skins)
- 1-2 Tbsp coconut oil
- 1/2-1 tsp Pitta Churna*
- 1/4 tsp whole cumin seed
- Juice from 1/2 lime
- Salt to taste (not much is needed!)
1. Wash kale thoroughly and then remove and discard the stems. Chop the remaining kale leafs into thin horizontal pieces.
2. Add the coconut oil to a sauté pan and place on medium heat. Once the oil is warm, add in the Pitta Churna spice blend, whole cumin seed, shredded coconut and slivered almonds and sauté for 1-2 minutes stirring frequently to avoid burning.
3. Add in the chopped kale and stir well, coating the leafs evenly with the oil, almonds, coconut and spices. Sauté over medium heat for 2-3 minutes stirring continuously.
4. Add a large splash of water (about 2 Tbsp), stir well and cover the pan to complete the cooking process. Cook here for an additional 1-3 minutes. Avoid overcooking by stirring and checking the kale every 30-60 seconds.
5. Once the kale is cooked to your desired consistency (bright green, slightly steamed with an equal amount of crunch), take off of the heat and add in the fresh lime juice and a small amount of salt. Remember, not much salt is needed! Stir well to blend the final ingredients in evenly.
6. Taste and add more salt, Pitta Churna or lime juice if desired.
7. Serve and enjoy as a side dish, healthy snack or even a light meal.
Optional Doshic Variations
Kale tends to be Vata-provoking due to its rough, dry, light and airy nature. In order to make this recipe more suitable for Vata types the following modifications should be implemented. The coconut oil can be replaced with 2 Tbsp 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, the cook time can be increased once the steaming process has begun (#4 in the instructions). Here you can add an even larger splash of water (about 4 Tbsp) and increase the cook time to 5 minutes, making sure to stir every 30-60 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.
If these recommendations are followed and the recipe still produces gas, bloating or any other unwanted Vata symptoms, then this recipe should be avoided until the digestive fire is strengthened and Vata has come back into balance.
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 which tends to be a bit lighter in quality. The spices should be used generously to help kindle the sluggish digestion that often accompanies Kapha types, and the Pitta Churna can be replaced with Kapha Churna (if available).