I had one of my favourite home cooked dinners last night! Guess what?! – possibly the most nutritious also!!!

Grilled grass-fed beef scotch fillet seasoned with paprika and sage and pan-fried kale sprinkled with sesame seeds on a bed of olive oil. Simple, tasty and full of antioxidants…

Kale is king and my saviour… as I am not a big fan of broccoli… a “Power Foods Fitness” super vegetable… Read on…

Let me INTRODUCE  you to KALE:

Botanically, the plant belongs to the “cabbage” (Brassica) family subgroup of Brassica oleracea (acephala group), characteristic of headless, leafy greens. It features close similarity in growth and appearance to collard greens. Other common vegetables closely related being: brussels sprouts, broccolicauliflower, etc.

Along with broccoli, it is one of the nutrition stand-outs among vegetables. It fights fat through its ability to mingle in a variety of roles — in side dishes, combined in main dishes, or in salads.

For a green, kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. Kale is also an excellent source of nutrients, especially vitamin A and calcium. With a combination of vitamins, minerals, and phytonutrients, kale is a dieter’s dream food.

Let me give you the amazing HEALTH BENEFITS of KALE:

Though greens in general are nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients. 

In addition to beta-carotene, kale posses other important carotenoids: lutein and zeaxathin. These carotenoids help keep UV rays from damaging the eyes and causing cataracts.

According to recent research results, kale is an incredible source of well-absorbed calcium, which is one of the many factors that may help prevent osteoporosis. It also provides decent amounts of vitamin C, folic acid, vitamin B6, manganese, and potassium

The manganese in kale helps your body’s own antioxidant defense system, superoxide dismutase, protecting you from damaging free radicals. Its folate and B6 team up to keep homocysteine levels down, which may help prevent heart disease, dementia, and osteoporosis bone fractures.



Serving Size: 1/2 cup

Calories 18
Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Carbohydrate 4 g
Protein 1 g
Dietary Fiber 1 g
Sodium 15 mg
Vitamin A 8,854 IU
Folic Acid 9 micrograms
Vitamin C 27 mg
Calcium 47 mg
Magnesium 15 mg
Potassium 148 mg
Carotenoids 17,172 micrograms


COOKING KALE as I did in this recipe:


My tip for cooking kale is to do so sparingly to keep its cancer fighting qualities at optimum.

In this recipe I sat the 2  x handfuls kale drizzled with olive oil in my scanpan for 1 -2 minutes whilst turning the leaves over.

I served both my beef scotch fillet and kale on a bed of olive oil and sprinkled sesame seeds on the kale.


I highly recommend that you make kale a feature at least thrice weekly – a perfect companion to boiled eggs in the morning, chicken at lunch and a hearty steak at dinner.


Eat Well! xx

3 thoughts on “PAN-FRIED KALE WITH SESAME SEEDS & GRILLED GRASS-FED BEEF SEASONED WITH PAPRIKA & SAGE – One of my all time favourite dinner recipes!!!

  1. Pingback: Hobo Dinner | Off the Hook Cooking

  2. Since this post the whole family is enjoying KALE at least once a week. Being a vegetarian it has given me more variety as to where I source my basic minerals from!
    Nancy xo

  3. You can definitely see your enthusiasm in the
    work you write. The sector hopes for more passionate writers like you who aren’t afraid to mention how they believe. All the time go after your heart.

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