Kale with Caramelized Onions
Ali Segersten
Did you know that the food you consume actually changes how your genes are expressed? Every time we eat we tell our bodies which genes to turn on and which genes to turn off. Did you know that there is more gene expression within two hours after eating than any other time of the day? Why? Because food contains gene signaling substances. This is the fascinating world of nutrigenomics, the idea that food is information not merely calories. The Standard American Diet (SAD) turns on genes for heart disease, metabolic syndrome, diabetes, obesity, and more. Even many gluten-free diets fall into this category. I see many people swapping out wheat bread for super refined gluten-free imitations of bread. These breads, as well as many other refined gluten-free foods, are not healthy even though they may come from a health food store. Basing your diet around organic, seasonal vegetables and fruits is a way to prevent disease, reduce allergies and inflammation, and maintain vibrant health.
Kale is a super food, no doubt about it! I have it growing in my garden practically year round. This winter is very mild so the kale didn't die back. I go out everyday and pick what we need for whatever I am making. Kale is one of the easiest ways to eat more produce, especially in the wintertime when most fruits and vegetables are out of season. Kale can be chopped and added to just about any soup or stew, added to green smoothies, or sautéed alone or with other ingredients like in the recipe below. Compounds from kale and other brassica family vegetables have been shown to turn on genes that assist with antioxidant formation, increase detoxification, and turn on gene cell cycle arrest. In a nut shell, they increase your body's own production of antioxidants to reduce inflammation, they help to prevent cancer, and assist in stopping cancer cell growth.
Kale with Caramelized Onions
With only a few ingredients, this recipe can be made very quickly. Kale is great for breakfast, lunch, or dinner. I like to serve sautéed kale over cooked quinoa with two fried pastured eggs for breakfast. I usually add a whole, diced avocado to the meal too which is helpful for making rich breast milk. Serve this recipe as part of a balanced dinner. It goes well with beans and rice or baked fish. Our children love this recipe, especially when I add chopped mushrooms!
- Heat a large skillet over medium-low heat.
- Add the oil and then the onions. I like to also add a few dashes of sea salt which helps draw out moisture and caramelize the onions.
- Sauté onions for 7 to 10 minutes or until browned, and very fragrant. Keep the temperature steady and on the lower side so they don't cook too quickly and burn.
- Add the kale and sauté for 5 to 10 minutes, depending on the tenderness of the kale and desired doneness.
- You can add a few tablespoons of water to quickly finish the cooking by steaming if desired.
- Season with Herbamare or sea salt to taste.
- Serve warm.
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Kale with Caramelized Onions
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About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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