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Kale: King of Calcium

Try one of the healthiest vegetables in this quick dish.

Kale is considered one of the top nutritious foods because it contains 134 milligrams of calcium and provides a full daily requirement of vitamins A and C. Kale is available in the spring and the fall. It can be found now at local farmers markets in abundance. However, kale must be prepared properly to obtain its nutrient riches. Try the following recipe — it is absolutely one of my favorite dishes.

¼ cup of pine nuts
6 cups of chopped kale
2 tablespoons of olive oil or virgin coconut oil, which is what I use
Minced garlic (2 cloves or as much as you want)
½ cup raisins
Salt to taste

Toast the pine nuts by placing them on a cookie sheet for about 5 minutes at 324 degrees. Set aside to use later.

To prepare the kale, strip the leaves off the stalk and rough chop. Then, cook the chopped kale in 2 cups of water for 4 to 5 minutes. Remove the kale from the water using a slotted spoon. (You can reserve this calcium- and mineral-rich water and drink as a "tea.")  

Sauté the garlic in olive or coconut oil. Add the boiled kale and sauté for about a minute. Add raisins and continue to sauté for about 30 seconds. Top with toasted pine nuts.

Serves 4 to 6.

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