Braised Celery

braised celery

Celery, along with only a few other vegetables, including broccoli, cauliflower, and brussel sprouts, is a relative newcomer to the world’s diet, where most common vegetables have been eaten since before recorded history.  This Apium graveolens is the mild, enlarged version of a thin-stalked, bitter Eurasian herb called smallage.

Wild celery is believed to have originated in the Mediterranean area.  Its woven garlands have been found in Egyptian tombs.  An archeological finding in Kastanas, Greece provides evidence that Apium graveolens was present there in the 9th century before Christ.  There is also great literary evidence establishing this, for selinon, which is believed to be the same as celery, is mentioned by Homer in both the Illiad and Odyssey (circa 850 B.C.).

Moving forward five centuries after Christ, this wild edible herb appears in Chinese writings; then following this, it is cited again in a 9th century A.D. poem, from either France or Italy.

Italians first bred this small, primitive plant in their gardens apparently in the 1500’s, using it for medicinal purposes only; other northern European countries also began growing it.  By 1623, a record of celeri in France, established it as being utilized as a food.  For the next 100 years, it was generally employed only to flavor dishes, though in France and Italy, its leaves and stalks were sometimes eaten accompanied with oil dressing.  By the end of this century, this vegetable had arrived in England.

The first evidences of improvement of this wild Apium were seen in late 17th and early 18th centuries in these northern European countries, resulting in selections with solid stems; this stalk celery, as it has been known, originally had a tendency to produce hallow stalks that were bitter and strong.  Years of domestication corrected this hallow characteristic; likewise, breeding countered the disagreeable flavors.  This latter development was achieved by choosing the cooler growing periods of late summer and fall-the plants were then kept into winter-as well as by employing blanching, a practice that pushes dirt up around the stalks’ bases, keeping the sunlight from turning the celery green.

We have two types of stalk celery varieties: the green or Pascal is popular in North America, while the yellow, also known as self-blanching, is preferred in Europe and the rest of the world.  Celeriac, celery root or knob celery, is also widely used in European countries, with a growing audience for it among trendy U.S. gourmets.  Chinese or leaf celery, which is also called smallage-of all the Apiums, this is the closest in form and flavor to the original Eurasian herb-is grown in Asia and the Mediterranean regions for its leaves and seeds; these are used for cooking and sometimes medicine.

In America, the presence of this vegetable was minor during colonial days, leaving no evidence as to which European group brought it here.  Nonetheless by 1806, four cultivated varieties were growing in the U.S., as is listed in the American Gardeners’ Calendar, printed that year.  After the mid-19th century, with further domestication having refined its taste and texture, Americans were eating it raw with salt, serving it in celery vases at the dinner table.

Organic celery tends to be on sale at our local Fred Meyer-Kroger-stores during any holiday.  Thus, having it on hand from a Christmas special, I created this exceptionally easy, delightful braised celery dish, for my annual, day-after-Christmas celebration with my long-time friend Janet.  We loved it; hope you will to.

References:

https://en.wikipedia.org/wiki/Celery

https://aggie-horticulture.tamu.edu/archives/parsons/publications/vegetabletravelers/celery.html

http://www.foodreference.com/html/celery-history.html

Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), pp. 249, 315, 406.

finished product

Braised Celery  Yields: 4 servings.  Total prep time: 20 min/  active prep time: 10 min/  cooking time: 10 min.

1 1/4 lb celery  (Organic celery is relatively inexpensive.)

2 tbsp chilled butter, cut in small pieces

Salt and freshly ground pepper  (Himalayan or pink salt, such as Real Salt, is so important for optimum health; a Himalayan salt is available very cheaply in bulk, at our local Winco.)

1 tsp Herbes de Provence  (Trader Joe’s has a great deal on this dried herb.)

1/2 c broth  (May use chicken, vegetable, or a good beef broth.)

  1. preparation of celery

    Peel strings off celery with a potato peeler; spray with a safe, inexpensive, effective vegetable spray (combine 97% distilled white vinegar with 3% hydrogen peroxide); let sit 3 minutes; rinse really well.  Save leaves for garnish.

  2. Cut celery in 4-inch pieces; place in a single layer-the indented side up-in the bottom of a large sauté pan; dot with pieces of butter; salt and pepper generously; sprinkle top with Herbes de Provence.  (See photo above.)
  3. Pour broth over celery; bring to a boil over med/high heat; reduce heat to med/low; cook covered for 5 minutes.
  4. Meanwhile chop the leaves, to be used as an optional garnish.
  5. Remove cover, stir well, raise heat to medium, and cook for 4 minutes more (see photo below).
  6. Raise heat to med/high and cook liquids down, stirring constantly, until juices form a glaze, about 1 minute (see photo at top of recipe).
  7. celery while cooking

    Arrange in a serving dish, garnish with chopped leaves, and serve with pride!

Kale, Leeks, and Chicken

kale, leeks, and chicken

A friend from my church has a very large garden; sharing its bounty is her joy.  Last summer’s series on simplified kale receipts was inspired by her gracious contributions (for recipes, see Cooking with Kale    and  Cooking with Kale Made Extra Easy).

My mind creates recipes according to what is in my larder, which usually boasts of provision supplied by church members.  Lately Goldie has been bringing her organic kale again, as well as leeks and celery; this mouth-watering chicken dish resulted.

For a wedding present last year, I gave a marriage supper, complete with a cooking class, to newlyweds in our congregation (see Thai Coconut Lime Flounder,)  My desire was to release the gift of excellent nutrition in them.  Several weeks ago, we celebrated their holy matrimony again, with a new set of instructions and dinner following, rejoicing over God’s goodness in our lives.

The first time I coached Dina, she exhibited such courage in overcoming her unfamiliarity with food preparation.  Hope, however, grew this recent session, for she has grown exponentially in her eager steadfastness in the kitchen.

This teaching includes my chicken dish, using my recent acquisition of kale, shallots, and leeks.  These steps are straightforward, though they are time-consuming, with the preparation of leeks and kale, but oh the benefits of health and taste!

Leeks are one of the world’s oldest vegetables, which are more delicate in flavor than either onions or shallots; they are considered highly nutritious, with cancer fighting attributes, as well as antiseptic, laxative, and diuretic properties, among many other health-promoting values.  This vegetable is particularly strong in vitamins K and A (when eaten raw, one 3.5-ounce serving contains 52 % daily requirement of vitamin K and more than 29% that of vitamin A).  Though research on this particular Allium is hitherto limited, it can well be assumed that its health benefits are comparable to those proven in its closely related onion and garlic cousins.  Its notable amount of flavonol kaempferol, in its substantial polyphenol content, thereby combats many health problems related to oxidative stress and chronic low-level inflammation; among these are rheumatoid arthritis, obesity, and type 2 diabetes; thus, this recipe is beneficial to Dina, whose husband is presently overcoming diabetes.  For an additional recipe and more on its history, go to Zucchini Chicken with Leeks and Shallots .

Enjoy making today’s clear, detailed chicken recipe for leeks, shallots, and kale; my next entry will expound on the colorful history of leeks, with a delectable soup.

References:

www.foodfacts.mercola.com/leeks.html

www.whfoods.com/genpage.php?tname=foodspice&dbid=26

www.historic-uk.com/HistoryofWales/TheLeek-National-emblem-of-the-Welsh/

finished product

Kale, Leeks, and Chicken  Yields: 5-6 servings.  Total prep time: 1 1/2 hr (lengthy, but well worth it with these simple, detailed directions).

1 1/2 lbs chicken tenderloins, about 8-10 lg pieces  (Natural is best; available reasonably in Trader Joe’s freezer.)

2 lg carrots, optional

3 lg stalks of celery

1-1 1/2 lbs of kale

chopping leeks

4 leeks, white and light green part, 3/4 lb trimmed  (The best leeks are fresh-not more than a week old-and 1 1/2 “in diameter.)

5 lg cloves of garlic, minced  (3 cubes of frozen garlic from Trader Joe’s is much easier.)

4 tbsp butter

8 tsp oil  (Coconut or avocado oil is best, as olive oil is carcinogenic, when heated to high temperatures.)

1-2 tbsp fresh thyme, removed from stems, and coarsely chopped

Salt  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.99 for 5 lbs.)

Fresh ground pepper

  1. Place chicken in a large bowl of warm water to thaw, set aside.
  2. Spray all vegetables with an inexpensive effective spray, by combining 97% white distilled vinegar and 3% hydrogen peroxide; let sit 3 minutes.  While waiting, if using fresh garlic, mince it now.  Rinse sprayed vegetables in a sink full of water three times.
  3. Cut celery diagonally in 1″ pieces.  Scrape optional carrots with a sharp knife (this preserves vitamins just under the skin); slice thinly at a diagonal.  Set both aside together in a bowl.
  4. Prepare leeks by first discarding outer leaves; cut off the dark green at the top and root hairs on bottom, leaving the white and light green part.  Cut each leek in half lengthwise; rinse well; then, cut each half in 2″ pieces, by placing leek cut-side up on board.  Finally, slice these 2″ lengths, cut-side up on board,

    cutting ribs out of kale

    into thin strips (see photo above).  Place pieces in a large container.  For final cleaning, rinse strips well with water, stirring with hand; then, drain in a colander.  This is known as the chiffonade-cut.

  5. Melt butter over medium heat in a sauté pan; as soon as a small piece sizzles in pan, add half the leeks, coating strips well with the hot butter. Reduce heat to low; cook down in pan, to make room for the rest of leeks, distributing oils well with each addition.  When all leeks are in pan, add garlic and slowly cook, covered, over low heat, stirring occasionally.
  6. straight-edge blade of food processor for chopping

    Cut ribs out of kale with a sharp knife (see above photo). May chop by hand, or quickly chop greens mechanically, by using the straight-edge blade of a food processor (see photo).  Turn processor on and place kale pieces in feeder tube (see photo below); set aside.

  7. Place thawed chicken on paper towel, salt and pepper GENEROUSLY.  Heat 1 tbsp of oil in a large frying pan over medium heat; when a small piece of chicken sizzles in oil, add the rest of the tenderloins; cook until light pink inside (do not overcook, as these will cook more later); cut tenderloins in bite-size pieces, removing them to a large bowl.  CAREFULLY SAVE JUICES IN PAN.
  8. Add 1 tbsp of oil to these juices; mix in half the kale, distributing oils evenly.  Over medium heat, cook this vegetable down until there is room to add more; mix in oils with each addition, until all is in the pan; cook covered, until limp, about 10 minutes, stirring occasionally.  As needed, deglaze pan (scrape fond, cooked-on juices, off bottom with a spatula, after adding 2 or more tbsp of water).  Remove to bowl of meat when done.
  9. placing kale in feeder tube of processor

    Meanwhile gently peel thyme off stems, chop coarsely with a sharp knife, set aside.

  10. Put last 2 tsp of oil in hot pan after kale is removed; add carrots and celery; mix well; cook until tender, stirring every couple of minutes.  Meantime go to next step.
  11. Blend 1-2 tbsp chopped thyme, 1/2 tsp salt, and 1/2 tsp pepper into leeks; stir in chicken/kale; continue cooking over low heat, until all is hot.  Add this mixture to pan of celery, when tender.  Adjust seasonings.  One final time, scrape bottom to deglaze pan, using the juices from the added leek mixture.  Serve with confidence!

1880’s Minced Cabbage

cooked minced cabbage

Gold Medal Flour, Betty Crocker and Miss Parloa all had their beginnings in Washburn-Crosby Co.  Along with last week’s post on escalloped salmon, I discovered this elegant minced cabbage in Miss Parloa’s New Cook Book, which was originally published in 1880 by Washburn-Crosby Co.

Its successor General Mills reprinted this same worthy account in the twentieth century.  This latter company, however, is better known for publishing recipe books under the pseudonym Betty Crocker, who never existed, unlike our illustrious 19th century writer Maria Parloa.

In 1921, before the above transfer of title, Washburn-Crosby was first to use the name “Betty Crocker”.  This came as a result of their being inundated with 30,000 entries, in a contest promoting their Gold Medal flour.

Many of these participants asked questions concerning baking.  Washburn-Crosby discerned that the replies would hold more influence if signed by a woman; thus, the inspiration for this sham Betty Crocker, which was derived from the surname of a retired company director.

General Mills continued in this tradition, after it was created in 1928, when it began merging Washburn-Crosby with 26 other U.S. flour-milling companies.  This, then the world’s largest flour mill, initially portrayed this fictitious authority photographically, in 1936, as a gray-haired home-maker.  Her image was frequently revised throughout the last century, as Betty Crocker was used as a major brand name for their various products.  (See more history at my 1880’s Clam Chowder-2017/01/30-1880’s Escalloped Salmon-2017/04/17-and 1880’s Ozark Honey-Oatmeal Cookies-2017/10/30.)

It is jarring when we learn the falsehood of long accepted traditions, like the authenticity of this established person, for truth is fundamental to our stability.  We implicitly search for verity in all things, cooking included.

Rejoicing occurs when a good source for teaching the basics is found, such as those required for food preparation, as well as the execution of life; I hope you will discover these fundamentals present in my writings.

May you come to rely on my receipts, preparing them with the ease with which they are intended.  They may look lengthy at times; this is because I spell out shortcuts with care, for in a sense my blog is like going to cooking school.  Quickly you learn my simple, creative techniques, thus gaining the ability to follow my recipes adeptly.

This effortless minced cabbage comes with the height of freedom.  Enjoy!

References:

  1. Silver Dollar City Edition of Maria Parloa’s Miss Parloa’s New Cook Book (Boston: Estes and Laurait, 1880); this facsimile was published at an unknown date during the 20th century.
  2. James Trager, The Food Chronology (New York: Henry Holt and Company, 1995), pp. 434, 456, 488.
  3. http://www.pbs.org/food/the-history-kitchen/who-was-betty-crocker/
  4. https://foodimentary.com/2012/03/24/a-history-of-betty-crocker-the-woman-who-never-was/
  5. http://www.fundinguniverse.com/company-histories/general-mills-inc-history/

chopping cabbage in a food processor

1880’s Minced Cabbage  Yields: 4 servings.  Total prep time: 25 min.  This is adapted from a recipe in General Mills’ Special Silver Dollar City Edition (copyright date unknown) of Maria Parloa’s Miss Parloa’s New Cook Book, (Boston: Estes and Laurait, 1880).

Note: this can be made ahead and reheated just before serving.

1 1/2 lb green cabbage

2 tbsp oil  (Coconut oil is ideal for quality and flavor here; avocado oil is also good; olive oil is carcinogenic when heated to high temperatures.)

2 tbsp butter

2 tbsp flour

1 tsp salt, or to taste  (I prefer a coarse salt here, such as a kosher salt or Trader Joe’s coarse sea salt. )

  1. Chop cabbage either by hand, or more quickly, by using the slicing attachment to a food processor.  If using a food processor, cut cabbage in pieces that will fit in its feeder tube (see above photo).  Set aside.
  2. Heat oil over medium heat in a large sauté pan, in which you have placed a small piece of cabbage.  When it sizzles, add rest of cabbage, and stir well to evenly distribute oil; cook until vegetable is limp, stirring frequently.  Meanwhile go to next step.
  3. cooking roux

    Make roux in a small sauté pan: melt butter over medium heat, add flour, and stir with a wire whisk.  Cook  until mixture is a light brown, about 2 minutes; remove from heat and set aside (see photo).

  4. When cabbage is soft, add salt, and stir well.
  5. Blend roux into vegetable, cook until consistency of cabbage is somewhat thickened, stir continually.
  6. When done, remove from heat.  May serve immediately, or better yet, make ahead, and reheat just before serving.  When it sits, cabbage juices form in pan; as you reheat it, stir in juices and loosened fond, which is obtained by scraping these caramelized pan drippings and browned bits off bottom of pan, using a wooden or plastic cooking spatula.  This adds great flavor!  (See top photo for finished product.)

Sauteed Squash with Curried Yogurt Sauce

sauteed squash with curried yogurt sauce

sautéed squash with curried yogurt sauce

This history-which follows-came to me, when a beloved friend asked me to concoct this recipe for sautéed squash; she fell in love with its original at an excellent restaurant, while traveling.  Goldie longed to enjoy repeats of this masterpiece, without having to leave the Portland area; thus, she trusted my expertise to supply her this powerfully good recipe-thanks to another chef’s inspiration!

This whole process made me aware that we need each other’s expertise; thus, we lend our strengths to one another in order to break through circumstances-both in the kitchen and life. This exceptional combination started in the mind of an adept chef, but I built on it using my own approach.  In turn, I encourage you to take it to your worlds, by innovating yet further.

None of us wants to miss playing out our foreordained part!  I loved acting in community theatre in days past.  Here I learned that there are no small actors, just small parts.   The eye can’t say to the nose I have no part in you, or where would the sense of smell be in the body.  In this manner, we can’t fulfill our destinies without each other’s help, while always remembering that every “body part” is critical.  We don’t want to forfeit, even by default, any of our precious chances to give or receive support.  This way we discover our life-purposes.

James Trager has been all that for me in my writings.  With a mind like mine for detail, he offers a feast of food history information in The Food Chronology.  His work equips me with an abundance of needed facts, to effect my God-given calling.

For instance he has four entries on squash.  The first dates back to 1527, when conquistadors returned to Spain with facts about New World foods.  They reported that the Aztecs consumed squash and beans among numerous other delicacies, such as: white worms, eggs of water bugs, and domesticated guinea pigs.  These tamed animals were eaten with the skin on-the hair being removed as with a suckling pig.  (Note: while studying food in 1985, I was offered guinea pig in Peru, one of the lands the conquistadors conquered in the 16th century.)  1

Next, Trager takes us to Virginia in 1588.  Then English mathematician Thomas Hariot wrote that these Virginia fields were planted Indian-style with squash, maize, beans, and melons.  However he noted they yielded five times more than the same acre in England.  2

I take this chance to build on Trager’s house: this New World area, nearly two centuries before the forming of America, was called Virginia, a word from the Latin virgo (stem virgin).  The land was named after Queen Elizabeth I, who was queen of England and Ireland (1558-1603).  She was known as “the virgin queen”; thus, this virgin land became Virginia.

Finally, our illustrious historian Trager details the early public appearances of spaghetti and calabaza squash in the United States.  The first, resembling spaghetti, was introduced in 1962 by a specialty produce company in Los Angeles.  3  Then, when Miami’s Grand Bay Hotel opened in 1982, Jamaican-born Chef Katsuo Sugiura had a loin of lamb among his specialties.  He smoked this over oolong tea and hickory chips; Sugiura served it with calabaza squash, grilled Portobello mushrooms, and yuca.  4

I love to share the bread of life through my recipes and words.  As you can see, my act of creating is so dependent on the works of others.  Now may you expand this, my fire, in your lives-both inside and outside your kitchens.

  1. James Trager, The Food Chronology (New York: Henry Holt and Co., 1995), p. 88.
  2. Ibid., p. 104.
  3. Ibid., p. 569.
  4. Ibid., p. 660.
preparing squash

preparing squash

Sautéed Squash with Curried Yogurt Sauce Yields: 3-4 servings.  Total prep time: 3/4 hr.

3 tbsp butter

2 tsp fresh ginger, peeled and chopped fine  (I have also substituted 1/4 tsp dried ginger, but fresh is better.)

1/2 large apple, peeled and chopped in very small pieces  (I prefer granny smith apples here, but not necessary.)

1/4 tsp curry powder

2 tsp honey

1/2 cup plain yogurt  (Nancy’s Plain with Honey is good; Stoneyfield organic plain Greek yogurt is even better.)

1/4 tsp salt, or to taste  (Real Salt is important; available in health section of local supermarket.)

1 lb butternut squash, peeled and sliced in 1/4″-wide strips

Roasted almond slices for garnish, optional  (May roast nuts ahead of time at 350 degrees for 10 minutes.)

  1. Put a serving platter in a warm oven.
  2. Melt 1/2 tbsp of butter in a small saucepan over medium heat.  Add ginger, apple, curry powder, and honey; sauté until fruit is soft; stir frequently. Remove from heat, add yogurt immediately, season to taste with salt.  Set aside.
  3. Meanwhile peel squash with a sharp knife.  Remove any seeds.  Place flat side of halved squash on counter and cut in 1/4″-wide slices; cut these slices into equal sized strips.  (See above photo.)
  4. In large frying pan, heat 1 1/2 tbsp of butter over med/low heat, until a small piece of squash, which is placed in it, sizzles.  Sauté as many strips in hot butter as will fit in pan; cook for about 4 min per side, or until soft and golden brown. Remove cooked pieces to warm platter and keep in oven.  When this batch is finished, add another 1/2 tbsp of butter to pan and repeat this step, until all the squash is done.
  5. Pour yogurt sauce on hot squash, garnish with optional almond slices, and serve.  Be prepared for joy unspeakable!

Cooking with Kale Made Extra Easy

Chopping kale in food processor

chopping kale in food processor

Last week’s easy kale recipe may be simplified even further.

A dear one from my church shares my passion for excellence with food.  She recently rolled out the red carpet for a small group of us; a repast of splendor marked the celebration of what would have been the 49th anniversary of her marriage; she commemorated this occasion with her friends, as her husband went to heaven ten years now.  Her exquisite home and meal spoke volumes of exuberant love to my soul!  It foreshadowed the “marriage supper of the Lamb” for me.

This couple started the coffee movement.  Her husband trained a person who participated in creating one of the most popular, international, corporate franchises.  (Note: I will be doing a future post on this married team and the coffee development.)

My beloved fellow lover of foods has gifted me with new ailments; one such blessing was a bottle of Cherry Pomegranate Habanero Sauce from Robert Rothschild Farm; this inspired me to cook kale with a ready-made sauce.  Order this on-line or get it at Costco; any prepared sauce will work for the following recipe, of which a number are available at Trader Joe’s; thus, healthy fresh greens are made with the shortcut described below.

My other church friend, that provides the kale from her organic garden, shared her version for

Assembly of chopping attachment

assembly of chopping attachment

my receipt, which is makes this even easier.  She added a prepared spicy chicken, which she purchased from our upscale Whole Season’s Natural Foods; this eliminated the additional step of cooking the meat for this dish. The result was optimum health, heightened taste, and even greater culinary ease.

I use the food processor to chop all my leafy vegetables. (See how the assembled blade looks in the photo.)  Sometimes I have other greens on hand, such as beet tops, mustard greens, or spinach, which I mix in with my kale; this adds nutrition, when available. It only takes minutes to chop the prepared greens in this manner; I can’t encourage you enough to try these simple, healthy instructions.

 

 

Kale with Beef or Turkey and a Prepared Sauce  Yields: 4-6 servings.  Total prep time: 45 minutes.

8 1/2 teaspoons oil  (Coconut oil enhances flavor and quality here.)

1 medium yellow onion, halved at the core and cut in even 1/8 inch slices

1 lb ground turkey or beef  (Natural is best; Foster Farms natural ground turkey is inexpensive; a prepared meat from a deli is even quicker.)

Salt and pepper  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)

1-1 1/2 lb fresh kale  (Organic is best.)

4 carrots, thinly sliced, at a diagonal

8-12 oz jar of prepared sauce

Avocado, sliced

  1. beginning stages of carmelization

    Heat 1/2 teaspoon of oil in a saute pan over medium heat.  Test for readiness by placing small piece of onion in hot oil; the temperature is right when it sizzles. Reduce heat to med/low, add onions, and carmelize (cook until dark brown): stir once every several minutes until color starts to change (see photo); then, stir every minute until dark brown (see photo below). Watch carefully, as you go to next steps.

  2. Spray carrots and kale with produce spray (a mixture of 97% distilled white vinegar and 3% hydrogen peroxide is a safe, cheap, and effective cleaning solution).  Let vegetables sit three minutes; rinse three times in a sink full of water.
  3. Cook meat in 2 teaspoons of oil, in a large frying pan, over medium temperature; salt and pepper heavily before cooking; place in a bowl when done.  Set aside pan for future use.  (If using a prepared meat, omit this step.)
  4. Chop the wet kale in a food processor, by using the straight edge attachment (this is the large, round disk that fits onto the provided white “stem”-place this tall, assembled cutting disk in the food processor, where you normally put the smaller blade-see above photo).  Be sure to pick out large pieces of stem before setting aside chopped kale.  Note: you may chop this by hand, by first cutting out stems, then cutting kale into small pieces, using a sharp knife.
  5. finished carmelized onions

    Scrape cleaned carrots with knife (this preserves the vitamins just under the skin); slice carrots thinly, at a diagonal; set aside.

  6. Heat 1 tablespoon of oil over medium heat in pan the meat was cooked in; add carrots when a small piece sizzles in hot oil; cook covered for 2-3 minutes, or until tender, stirring occasionally.
  7. Place another tablespoon of oil in pan; add 1/2 the kale to carrots and distribute the oils, stirring well. (Be sure to check for big pieces of stem.) Repeat these steps with remaining kale; cook covered for 10 minutes, or until kale is limp; stir occasionally.
  8. When onion is caramelized, add meat and blend well.  Mix in  a generous amount of your favorite prepared sauce; flavor should be strong, as it will lighten, with the addition of vegetables.  Heat thoroughly.
  9. Add hot meat mixture into vegetables, when kale is cooked.
  10. Serve topped with fresh avocado slices.