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Kale with Caramelized Onions

Ali Segersten (author)

With only a few ingredients, this recipe can be made very quickly. Kale is great for breakfast, lunch, or dinner. I like to serve sautéed kale over cooked quinoa with two fried pastured eggs for breakfast. I usually add a whole, diced avocado to the meal too which is helpful for making rich breast milk. Serve this recipe as part of a balanced dinner. It goes well with beans and rice or baked fish. Our children love this recipe, especially when I add chopped mushrooms! 

Read more about this recipe on the blog.

Kale with Caramelized Onions

Ingredients
1 tablespoons extra virgin olive oil
1 small red onions cut into crescent moons
1 bunches kale thinly sliced
Herbamare (or sea salt to taste)

Nutrition Facts

Per serving Recipe serves 2

Calories from
  • Protein 15%
  • Net carbs 12%
  • Fat 74%
Full nutrition facts
Macros
Energy & Macronutrients
Calories
113kcal
Protein
3.7g
Total Carbohydrates
8.2g
Dietary Fiber
5.2g
Net Carbs
3g
Total Sugars
2.6g
Sucrose
0.55g
Glucose
1.1g
Fructose
0.91g
Total Fat
8.5g
Saturated Fat
1.2g
Monounsaturated Fat
5.1g
Polyunsaturated Fat
1.5g
Sodium
61.2mg
Vitamins
Water-Soluble Vitamins
Vitamin C
108mg
Thiamin (B1)
0.14mg
Riboflavin (B2)
0.4mg
Niacin (B3)
1.4mg
Pantothenic Acid (B5)
0.46mg
Vitamin B6
0.21mg
Folate (B9)
76.4µg
Choline
2.7mg
Fat-Soluble Vitamins
Vitamin E (Alpha-Tocopherol)
1.7mg
Vitamin K1 (Phylloquinone)
443µg
Minerals
Minerals
Calcium
294mg
Iron
1.9mg
Magnesium
40.6mg
Phosphorus
72mg
Potassium
443mg
Zinc
0.5mg
Copper
0.07mg
Manganese
1.1mg
Selenium
1.2µg
Fluoride
0.39µg
Amino Acids
Essential Amino Acids
Histidine
0.2g
Isoleucine
0.2g
Leucine
0.24g
Lysine
0.21g
Methionine
0.03g
Phenylalanine
0.18g
Threonine
0.15g
Tryptophan
0.04g
Valine
0.19g
Non-Essential Amino Acids
Alanine
0.17g
Arginine
0.22g
Aspartic Acid
0.33g
Cystine
0.04g
Glutamic Acid
0.46g
Glycine
0.17g
Proline
0.2g
Serine
0.15g
Tyrosine
0.12g
Fatty Acids
Monounsaturated Fatty Acids
Oleic Acid (18:1 cis)
4.9g
Omega-3 Fatty Acids
ALA (18:3 n-3)
0.48g
Omega-6 Fatty Acids
Linoleic Acid (LA)
0.99g
Other
Carotenoids
Beta-Carotene
3229µg
Beta-Cryptoxanthin
30.4µg
Lutein + Zeaxanthin
7044µg
Plant Sterols (Phytosterols)
Phytosterols
20.2mg
Other Compounds
Betaine
0.38mg