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Sweet Sautéed Kale

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Take your sautéed kale to the next level with this quick and simple recipe by adding in a touch of something sweet.

Kale – the healthy vegetable love of the decade. There are quite a few things that you can do with kale, but for this recipe I’m keeping it simple which makes it a perfect complement to a weeknight dinner.

Personally I do try and eat healthy as a lifestyle choice. But I won’t lie I do indulge in the not so healthy from time to time, and for me that means something that satisfies my sweet tooth more often than not. And that is how this simple and healthy recipe came about; it satisfies a bit of the sweet tooth without leaving you feeling as though you are having desert for dinner, while being quite healthy due to the base ingredients.

In the Turks and Caicos we do have a local liquor brand called Bambarŕa and they also produce some delectable non-alcoholic jams. My personal favourite is their mango jam which is beautifully rich in flavour and texture. It’s this jam that will give your sautéed kale a touch of sweet.

If you haven’t yet had the pleasure of visiting the beautiful Turks and Caicos Islands to get yourself some of this jam you can use apricot jam as a great alternative as it also gives great results.

I’ve also added in some carrots which further steps up the sweet and health factors while bringing some crunch to the dish.

And if you wish to add a flavor contrast of something salty with your something sweet I recommend topping your sweet kale with some feta cheese.

Enjoy Nibbling!

This is not a sponsored post. All ingredients were purchased with personal funds.

Sweet Sautéed Kale
Prep time
Cook time
Total time
Serves: 4-5
  • 150g Curly Kale
  • 2 Carrots
  • 1 ½ teaspoons Bambarŕa Mango Jam (or Apricot Jam)
  • ½ teaspoon Water
  • ¼ teaspoon Unsalted Butter
  • ½ teaspoon Fresh Cracked Black Pepper
  1. Wash kale under cool water.
  2. Peel and cut carrots using julienne technique. First cut carrots in half width way then slice into pieces that are approximately ⅛ inch by ⅛ inch.
  3. Dissolve jam with water and add to kale and carrot mixture.
  4. In a large frying pan heat butter over medium heat.
  5. Add kale leaves and reduce heat to medium-low. Continually stir and sauté for 3 minutes.
  6. Add sliced carrots and jam and water mixture to pan.
  7. Continue to saute for 4-5 minutes.
  8. Remove from heat and top with freshly cracked black pepper.


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