Ingredients
- 250 g kale or cavolo nero, tough stalks removed, leaves torn
- 40 g flaked or chopped almonds
- 2 tbsp extra virgin olive oil
- 2 garlic cloves, thinly sliced
- A pinch of chilli flakes (optional)
- Juice of ½ lemon
Method
- Toast the almonds: toast the almonds in a dry frying pan over a medium heat for 2–3 minutes, shaking the pan, until golden. Tip out and set aside.
- Cook the garlic: add the olive oil, garlic and chilli to the pan and cook gently for 1 minute, without letting the garlic brown.
- Wilt the kale: add the kale and 2 tbsp water, cover and cook for 3–4 minutes, turning once, until just tender and still bright green.
- Finish: season, add the lemon juice and scatter with the almonds.
Why it's good for you: Kale is one of the best plant sources of calcium, and, like broccoli, it is low in oxalates, so its calcium is well absorbed. Almonds add more calcium plus magnesium, a mineral that bones need just as much, and kale is packed with vitamin K and vitamin C, which helps build the collagen framework of bone. Read more in Living Bones.
Good to know: For a low-FODMAP version, use 1–2 tbsp garlic-infused olive oil instead of the garlic (the FODMAPs in garlic don't pass into the oil).
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