Braised Kale with Apples and Carrots: A Simple Way to Celebrate Fall Produce!

Braised Kale

As a lover of greens, I could not let National Kale Day pass without celebration! This is one of my favorite greens to enjoy, and I incorporate it in my Autumn Harvest Skillet and recipes like the Massaged Kale Salad in my Glorious Greens for Great Health Workshop!

Kale is a nutrient-dense cruciferous leafy green belonging to the Brassicaceae family which is available in many varieties. Kale has an earthy, somewhat bitter flavor. Varieties of kale include curly forms, which come in green and purple varieties as well as a flat dinosaur kale also known as Lacinato or Tuscan kale. Red Russian Kale has flat, fringed leaves with a red tinge and stems with a reddish-purple tinge. It has a great flavor that is described as sweet and mild with a bit of pepper flavor. Redbor Kale is a beautiful dark reddish-purple color and is often used as an ornamental variety, although it is edible.

As one of the most nutrient-rich foods, kale contains many vitamins, minerals, phytonutrients and antioxidants.kale-health_web

Research has identified almost 50 different flavonoids in kale including kaempferol and quercetin which have crucial anti-inflammatory and antioxidant benefits. Kaempferol has been shown to reduce the risk of ovarian cancer by up to 40% as well as reduce the risk of lung cancer. Kale also contains the carotenoids zeaxanthin and lutein which protect the eyes from UV-light induced damage.

Along with collard greens, conventionally-grown kale has been shown to have high levels of organophosphate insecticides which are toxic to the nervous system. Therefore, it is important to choose organically-grown kale whenever possible.

Besides the always popular kale chips, one of my favorite seasonal ways to enjoy kale is braised with apples and carrots. This gluten-free, grain-free, dairy-free recipe is allergy-friendly and adaptable for vegan and paleo diets. This simple dish makes a great gluten-free vegan side to any meal, a lovely base for poached eggs or a meatless Monday meal with some lentils stirred in!

The simple preparation allows the real-food flavors of these fall favorites to shine! This recipe is always one of the favorites of my fall Recharge Experience participants, proving cleansing and rebalancing the body with real food can be delicious!

Braised Kale c apples & carrots

What is your favorite variety of kale? How are you celebrating National Kale Day?

Fall action plan cookbook coverFind this and 20+ new recipes featuring fall produce in my Fall Action Plan Festive Cookbook, the perfect fall companion for allergy-friendly, balanced, healthy recipe ideas that are easy to prepare and everyone will enjoy! Start planning your healthy Thanksgiving, family gathering or fall gameday party today with these delicious ideas plus a BONUS e-cookbook with over 50 delicious healthy recipes for any season!

For more inspiration for enjoying kale and other greens, check out my Glorious Greens for Great Health Workshop and my Pinterest collections! And be sure to join us for the upcoming Fun & Festive Holiday Challenge, a virtual group program done from anywhere in the world to support you in rebalancing and cleansing with real food and building healthy habits! 

I am so excited for the upcoming Fun & Festive Holiday Challenge! We have a great group ready to go and still have a few spots remaining for you to join us!

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greensworkshop2Join my CommunityIf you enjoy this Simple | Pure | WholeTM recipe and want more allergy-friendly healthy options, check out my Glorious Greens for Great Health virtual workshop and cookbook, the Recharge Experience and these free Simple | Pure | WholeTM recipes! If you have not already joined, I would love to have you as part of my free Insider’s Community where you will receive wellness resources, news and opportunities along with a special free gift! Get your FREE Chapters from The Whole Cure and purchase your copy of the paperback or Kindle edition today on Amazon!

 

NOTE: this post contains affiliate links for products that I use myself and frequently recommend to my clients. These products and the information provided should not be considered medical advice. AFFILIATE DISCLOSURE: Amazon offers a small commission on products sold through their affiliate links. Prices are exactly the same for you if your purchase through an affiliate link or a non-affiliate link. Thank you!

This post was shared with: Pin Worthy WednesdayWaste Not Want Not Wednesday, Allergy-Free Wednesday, Create It Thursday, Full Plate ThursdayCrafty & Delicious PartyHealthy Living Link Party, Plant-Based Potluck, Gluten-Free Fridays, Family Fun Friday, Friday’s Five Features, Weekend Retreat, Real Food Fridays, Savoring Saturdays, Meatless MondaysTuesday’s TableTip TuesdayHealthy Happy Green and Natural Party Blog HopCreate & Share DIY PartyGluten-Free Recipe Fix

 

 

Comments

  • Deborah Davis
    Reply

    I adore kale so I am delighted that you shared your healthy and delectable Braised Kale with Apples and Carrots with us at the Healthy Happy Green and Natural Party Blog Hop. I am so delighted that you are partying with us! I’m pinning and sharing.

  • Steph @ Steph in Thyme
    Reply

    I love kale but haven’t braised it yet, thanks for the idea!

  • Emily @ Recipes to Nourish
    Reply

    This sounds delicious! I’m a huge fan of kale! Love that you combined it with apples and carrots. Thanks for sharing this with us at Savoring Saturdays! Hope you’ll come back and join us again.

  • Debbie
    Reply

    Kale with apple? It must be delicious.
    Thank you for sharing this recipe on #tiptuesday, Jennifer.

  • Raia
    Reply

    Sounds delicious, Jennifer! I love the flavor combo. Thanks for sharing with us at Savoring Saturdays! I hope to see you back this weekend!

  • Michelle @ My Gluten-free Kitchen
    Reply

    What a great variety of flavors and textures that you put together!

  • Deborah Davis
    Reply

    I love healthy dark greens like kale! I could eat it everyday I am so glad you shared this healthy and delectable Simple Braised Kale with Apples and Carrots recipe with us at the Plant-Based Potluck Party Link Up. I’m pinning and sharing.

  • Tina Muir
    Reply

    Yum! Thank you for linking up, this sounds like the perfect fall salad 🙂 I am so jealous you have your own garden….someday!

  • Rebecca @ Strength and Sunshine
    Reply

    What a fantastic way to flavor up some kale! I love that shot of cinnamon!

  • Amberjane
    Reply

    I grow my own kale so can’t wait to try this – Thanks for linking up to Pin Worthy Wednesday, I have pinned your post to the Pin Worthy Wednesday Pinterest Board.

  • Deborah @ Confessions of a Mother Runner
    Reply

    I’ve done a cold apple and kale salad but have not done it warm. Yum! Thanks for linking up with us today for Meatless Monday

  • Marla
    Reply

    Hi Dr Jennifer,
    What a healthy and delicious looking salad. I love all your ingredients and the ACV should give it the perfect taste. Thanks for sharing on Real Food Fridays. Pinned & tweeted.

    • Dr. Jennifer L. Weinberg, MD, MPH, MBE

      Thank you for stopping by, hosting and sharing Marla! I love the flavor and health benefits that ACV adds and think it really complements these fall flavors nicely 🙂

  • Miz Helen
    Reply

    I will just love your Braised Kale with Apples and Carrots. Hope you are having a great weekend and thanks so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  • Kaila (GF Life 24/7)
    Reply

    It was so great to find your blog through Gluten Free Fridays at Vegetarian Mama! I actually missed National Kale Day. I realized it one day too late! However, this looks fantastic. I love the flavors that you combined together. Thanks for sharing, and I hope you have a wonderful weekend. 🙂

  • Nancy A @ obloggernewbie.blogspot.com
    Reply

    Wonderful recipe and health benefit information about Kale. I’ve been using apple cider vinegar as often as I can, because I’m trying to add fermented ingredients to maintain natural immunity. Nancy A @ obloggernewbie.blogspot.com

    • Dr. Jennifer L. Weinberg, MD, MPH, MBE

      Thank you for stopping by Nancy! I also love to incorporate apple cider vinegar in my meals for the great flavor as well as the health benefits! Hope you have a nice weekend 🙂

  • Jennifer
    Reply

    Sounds wonderful! Gotta LOVE the nutritional info and benefits as well!!!! Very nice!

  • Elaine Hodges
    Reply

    This looks wonderful. Thanks for sharing on The Healthy Living Link Party.