Kale and Onions

Many people say “I don’t like green vegetables”.  I have heard this for many years working in public health.  The reason there are so many negative associations with any kind of green vegetables is the cooking method.  I am here to help you resolve that.  This vegetable does require some care when cooking and needs to be only cooked until bright green and removed from the heat. If you get the cooking method down, the rest is easy.

The vinegar is the key to help tenderize this vegetable and cuts the bitterness. ( Please use real apple cider vinegar or balsamic vinegar. ) When you add all the flavor components you get an unexpected surprise.  Greens are good! One of my children has deemed this vegetable as one of his favorites.

Kale is pretty much the king of greens when it comes to the nutrients that it provides to the body. This vegetable is loaded with Vitamin K, Vitamin A, fiber,  antioxidants, among others, and has been proven to help prevent a variety of cancers when eaten on a regular basis.

Kale is in season now and it will be readily available for another month or so. Go ahead and try a new vegetable today.  You might be surprised. Enjoy!

Gluten Free Kale and Onions

Serves 4-5
Prep time 20 minutes
Cook time 5 minutes
Total time 25 minutes
Dietary Casein Free, Dairy Free, Gluten Free, GMO Free
Meal type Side Dish
Misc Serve Hot
Occasion Barbecue
By author Melissa Belser


  • 1 Large bowl(around -12-16 ounces) Kale
  • 3 Slices turkey bacon
  • 1 Medium red onion (sliced)
  • 1/3 Cup apple cider vinegar
  • 1 Teaspoon sugar
  • 1/2 Teaspoon kosher salt


I picked my kale right out of my garden.  It has bulked up since our cooler weather has set in.  If you purchase kale from a store or farmers market, make sure to pick kale with bright green leaves.  The smaller leaves tend to be more tender as well.  Tear the kale in palm size pieces as you are tearing off the stem. This will help cook more evenly.

We prefer organic varieties due to the decreased pesticide exposure.   http://www.ewg.org/foodnews/list.php


Wash kale and separate kale from center stem by tearing along center stem. Discard stems.
While preparing kale, cook bacon in a well-seasoned cast iron skillet or nonstick frying pan.
Peel red onion and cut both ends off and thinly slice. Add sliced onion to the bacon. Fry with bacon until well browned. Water may need to be added during this step due to lack of fat in the turkey bacon.
Remove bacon and onion from skillet and add prepared kale. Cool bacon and finely chop.
Heat 1/4 cup of apple cider vinegar, with 1 teaspoon of sugar in the microwave for 20 seconds. Stir until sugar is dissolved.
Cook kale on medium heat, gently rotating with tongs until slightly wilted or bright green. This will take about 4-5 minutes. Add apple cider vinegar mixture, stir to coat, remove from heat and add kosher salt to top of mixture and serve immediately.

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