Mighty Kale Sandwich

Hello there my friends, it has been a while since I posted but this post is going to make up for it. It is super easy, super delicious and super nutritious. Yes, I am talking Kale. Do you know why it’s called a might kale? Here are some of the reasons – source wikipedia.

Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. Steaming significantly increases these bile acid binding properties. I buy kale every week. One bunch is used for sandwiches, another one.. shhh, that’s my post for the next time. In the meanwhile eat up your kale, enjoy its benefits, get out, exercise, socialize and enjoy the summer.

Ingredients:

1 bunch kale
1 medium onion sliced and then cut into half
Alfalfa sprouts
Salt per taste
Freshly ground black pepper
Olive oil
Multigrain bread
Cheese slices of any kind

Directions:
Remove the center thick rib from kale using a knife, then chop it like a chiffonade. Heat a grill pan, drizzle about 1/2 tsp olive oil, sauté the onions until it starts to brown just a little, sprinkle some salt, black pepper and remove it from the pan. now drizzle another 1 tsp of oil, add kale, sprinkle salt, sauté until it looks a bit wilted down, may be in about 5 mins. Let it cool. Place a cheese slice on a bread, handful of kale, onions and alfalfa sprouts. Top of with another slice of cheese and close it with bread. Place this on the grill pan on low heat, place a heavy bottom pan on top so that the cheese will slowly melt and also seal the sandwich without burning the bread. Turn the bread to toast it on the other side and you will see beautiful grill marks. Your job is done. Delicious grilled sandwich is ready all year around. Dip it with some hot sauce for extra flavor.