Sautéed Kale with Cashews

Sauteed Kale (2) - Copy


Kale is super healthy and so low in calories you can eat a lot of it!  Kale has more Iron than Beef, is loaded with Antioxidants, Omega-3 fats, lots of Fiber, Calcium, and Vitamins (Especially Vitamin C).  In addition, Kale is a natural detox food and is heart healthy!  We love it prepared in the manner below.  Do some research on the benefits of Kale and why it is considered a superfood.  You will be amazed.  The Orange Juice is something they do in Cuba and adds an additional layer of flavor.  You can substitute Red Wine Vinegar if you would rather.


4 cups Frozen Kale

Good drizzle of Olive Oil

1 TBSP Garlic, minced or chopped

2 TBSP Onion, sliced thin or chopped

¼ cup Chardonnay, Water, Chick or Vegetable Broth

1-2 TBSP Orange Juice


Garnish:  Handful of Cashews



Put a good drizzle of Olive Oil in a 10” or 12” skillet and preheat.  Add Kale, Garlic, and Onion.  Sauté until Kale thaws and breaks up.

Add Chardonnay and 1-2 TBSP Orange Juice.  Bring back to a simmer.  Cover and cook over low/simmering heat for about 5 -6 minutes.

Uncover, making sure there is still a little liquid.  If not, add a quick drizzle of Olive Oil.  Season with Pepper.  Salt is optional.  Cook for another minute or two.  Place in a serving bowl, garnish with Cashews.  Serve.

Please remember to Like our Posts and Follow Chew Wanna Eat? for more great original recipes, home hacks, gardening, and health information!    You won’t be sorry.




By Tika for CHEW WANNA EAT? © 2018

Sauteed Kale



Sauteed Kale (2) - Copy




Sausage, White Bean and Kale Soup


We have a new Guest Chef today!  Mary Jury Roper is a self-taught cook from Upstate NY.  She loves to try new recipes but especially enjoys creating a totally different meal from leftovers. In addition to cooking her passion really lies in plating and presentation. Several of her meals have been featured on QVCs “In The Kitchen With David” and “In The Kitchen With Mary”. During summer of 2017 QVC came to the Roper’s cottage in NEPA to shoot a short segment for another of their programs, “Home Made Easy With Mary”.

Today Mary is sharing her recipe for Sausage, White Bean and Kale Soup cooked in an Instant Pot.  (You could certainly prepare this in a crock pot or stove top.


2 cups Fresh kale (I like the washed/cleaned bagged variety)

Hot OR Mild Italian sausage

Half of a white onion

1 rib of celery diced

2, 14.5 oz cans of chicken broth


2, 15 oz cans of white kidney beans, drained and rinsed

Garlic powder to taste (or fresh garlic)

Dried herb blend (optional)

Parmesan cheese



Brown sausage (I used 4 links of hot Italian, casings removed) the onion and the celery, diced, on the sauté setting (I use my potato masher to help break up the meat)

Add 2 cans of chicken broth and 1 can water

Add one can of beans

A little garlic powder (or minced fresh garlic)

Freeze dried herbs
Cover and set at soup/broth setting and cook for 1 hour, opening to stir occasionally.
Meanwhile remove any large stems from a couple of handfuls of fresh kale. Rough chop if pieces are large.
After the hour is up on the soup/broth setting, add the other can of beans and the kale. Close cover and keep at warm for 10 minutes to wilt the kale. If it isn’t wilted enough, just keep it at warm longer.
Before ladling out I like to shake on some grated or shredded Parmesan cheese.
Why do I add the beans at different times? For texture. That way they don’t all get mushy. As for the kale, if I’m not eating it immediately I cook some in the soup and I add more kale when I warm it up, again for texture and color.

If you enjoyed Mary’s recipe and would like to see more, please let me know.  If you have an original recipe you’d like to share, either PM, message or send to

Please remember to Like our Posts and Follow Chew Wanna Eat? for more great

recipes, home hacks, gardening, and health information!    You won’t be sorry.




By Tika for CHEW WANNA EAT? © 2018