MANNA's Monthly Recipe
June 2011


Health Tips


Kale has a mild flavor, similar to cabbage, and comes in many varieties and colors.


Most kale has the characteristic filly-edge leaves but there are flat-leaved varieties as well.


The color of the leaves commonly available in the US is deep green, but it can also come in shades of lavender and purple.


For less than 50 calories per cup, you receive twice the RDA of vitamins A & C.  



Braised Kale


Fast, Healthy, and Vegetarian!

Makes 12 Servings 



  • 1/3 cup extra-virgin olive oil 
  • 4 garlic cloves, very finely chopped 
  • 1 1/2 cups vegetable stock (or low sodium broth) 
  • 3 pounds kale, stems and inner ribs discarded, leaves coarsely chopped
  • Freshly ground pepper


  1. Heat the olive oil in a large soup pot. 
  2. Add the garlic and cook over moderately high heat, stirring about 30 seconds (until you can really smell the garlic!).
  3. Add the stock or broth. 
  4. Add the kale in large handfuls. Let each handful wilt in the pot before adding more kale.
  5. Season with pepper as desired.
  6. Cover and cook over moderate heat until the kale is tender (about five minutes).
  7. Remove lid and cook contents until all the liquid has evaporated (about three minutes).
  8. Serve and enjoy! 

Nutritional Information 


Serving Size: 1/2 cup  |  125 Calories; 6g Fat; 5.25g Protein; 15g Carbohydrates; 5.5g Fiber; 190mg Calcium; 0g Cholesterol.



For more information visit

*Kale Graphic from Microsoft Office Clipart


Especially for people at acute nutritional risk due to life-threatening illness, MANNA prepares and delivers delicious nourishing meals and counsel, empowering individuals to battle illness and improve their quality of life.

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