This is a fantastic way to make kale with the potato and coconut oil adding sweetness to balance the bitter kale. Meanwhile the mix of coconut oil, amino acids and turmeric lends a luxurious chocolatey flavor – a tried and tested crowd pleaser! And cooked in the slow cooker overnight, its simple to make too!
I’ve mentioned in my other kale recipe about the enormous and wide ranging health benefits of flavonoids which kale is rich in. Added, the sweet potato is rich in carotenoids – so a double phytonutrient boost! Meanwhile the liver supporting benefits of kale are backed up by the immune and liver supporting effects of coconut oil as well as the nutrient Glutathione in the sweet potato. And Glutathione is a protein that is crucial both to immune and liver health, principally due to its anti-oxidant properties and use in liver detoxification processes.
So, combined with the incredible anti-inflammatory effects of the turmeric we have a nutritional powerhouse of a dish that packs a balanced and downright delicious flavor! Experiment, have fun, give your liver a hug as you tuck in, and tell me what you think!
the party mix … of ingredients
1 tablespoon of coconut oil
1 large onion, chopped
5 cloves of garlic, crushed
2 teaspoons of turmeric
1 large bunch of kale leaves, washed and chopped
1 large sweet potato
3 tablespoons of Braggs amino acids or soy sauce
1 tablespoon of vinegar (optional)
¼ teaspoon of ground black pepper (why so much? Well … i love it but see below and judge for yourself!)
the playing around … in the kitchen
In a frying pan or wok, heat the oil over a medium heat and add the onion and cook until softened and slightly browned – about 3 to 5 minutes. Add the garlic and cook, stirring continuously for a minute. Then add the turmeric.
Add the kale leaves and cook until they are limp, then turn off the heat and mix in with the rest of the ingredients, either in the pan or in a slow cooker
Now the detail – cooking on the lowest setting of your slow cooker gets the best flavor and texture whilst avoiding the possibility of the mix dehydrating and burning. What i do is pop the cooker on low to heat the mix up, then give it a stir before dropping it down to warm and leaving it overnight / for 8 to 10 hours
You may want to question why so much black pepper – basically i love the spicey flavor of pepper. I’m also mindful of how black pepper helps stimulate the digestion, which in turn makes turmeric, a tricky nutrient to absorb, fundamentally more bioavailable. But obviously – pop in as much as you want!
Other ideas – add a tablespoon of cumin seeds to the oil at the beginning and /or add about ½ a tablespoon of ground juniper berries as you mix the ingredients before popping in the slow cooker