O2 Fitness Food of the Week: Kale

Oct 28, 2013

Kale is a dark green leafy vegetable that provides high amounts of lutein, a nutrient important for eye health (kale contains seven times the amount found in spinach). Kale is also an excellent source of Vitamins A and K and is a good source of Vitamin C and fiber.

Whole-Grain Spaghetti with Garlicky Kale

Curly kale (binomial name Brassica oleracea, Acephala cultivar group) growing in garden, summer in northern Illinois

Makes 4 Servings


  • 6 ounces whole-grain spaghetti
  • 2 tablespoons olive oil
  • 1 medium red onion, thinly sliced
  • 2 cloves garlic, chopped
  • kosher salt and black pepper
  • 1 bunch kale, thick stems removed and
    leaves torn into bite-size pieces (about 8 cups)
  • 2 pints grape tomatoes, halved
  • ⅓ cup chopped roasted almonds
  • ¼ cup grated pecorino (1 ounce),
    plus more for serving


  • Cook the pasta according to the package directions.
  • Reserve ¼ cup of the cooking water, drain the pasta, and return it to the pot.
  • Meanwhile, heat the oil in a large skillet over medium-high heat.
  • Add the onion, garlic, ¼ teaspoon salt, and ⅛ teaspoon pepper.
  • Cook, stirring occasionally, until beginning to brown, 4 to 5 minutes.
  • Add the kale and cook, tossing frequently, until tender, 2 to 3 minutes.
  • Add the tomatoes and cook, tossing frequently, until the tomatoes begin to soften, 1 to 2 minutes more.
  • Add the kale mixture, almonds, pecorino, and reserved cooking water to the pasta and toss to combine.
  • Serve with additional pecorino.

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