Pressure Cooker Braised Kale and Carrots

February 15th, 2013 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Pressure Cooker Braised Kale and Carrots

It’s a given that everyone should eat kale, if for no other reason, because kale is super-healthy and very beneficial to the body. In fact, kale has been studied more extensively in relationship to cancer than any other health condition. Actually this research focus makes complete sense and here’s why: kale’s nutrient denseness stands out in three areas: (1) antioxidant nutrients, (2) anti-inflammatory nutrients, and (3) anti-cancer nutrients in the form of glucosinolates. Below is a quick and easy method to cook kale where you’ll end up with a bowl of tender delicious greens and carrots in about 15 minutes. Also, if you would like to include kale in your green smoothie, check out How to Make Frozen Kale & Spinach Cubes. Here’s to your health with kale – eat up!

Trevinol Professional Enzymes

Pressure Cooker Braised Kale and Carrots Recipe

Ingredient List (Serves 2)

(Always use organic ingredients when available.)

  • 10 ounces of organic kale, roughly chopped (including stems)
  • 1 tablespoon of ghee or healthy fat of choice
  • 1 medium organic onion, thinly sliced
  • 3-4 medium organic carrots, cut into 1/2” slices
  • 5 cloves of garlic, peeled and roughly chopped
  • 1/2 cup organic chicken broth (vegetarians can use organic vegetable broth)
  • Himalayan salt to taste
  • Freshly ground pepper
  • Aged organic balsamic vinegar
  • 1/4 teaspoon red pepper flakes (optional)


Wash kale and carrots thoroughly with purified water.

Get your 6-qt or larger pressure cooker and melt the fat of choice over medium heat.

Toss in the chopped carrots and onions and saute until softened.

Throw in the garlic and stir until fragrant (about 30 seconds). Pile in the kale, pour in the organic chicken broth and sprinkle on Himalayan salt and pepper to taste. Make sure you still have at least 1/3 of the head space at the top.

Increase the heat to high, lock the lid in place, and wait until the cooker reaches high pressure. Once high pressure is achieved, decrease the heat to low and maintain high pressure for 8 minutes. At the end of the cooking time, take the pot off the heat. You can let the pressure drop naturally (10-15 minutes) or if you’re impatient like me, activate the quick release valve and the steam will hiss right out.

Remove the lid, give everything a swirl, and taste for seasoning. Splash on some balsamic vinegar and sprinkle on some red pepper flakes if you want some heat.

Dish it up and enjoy!

Recipe adapted from

Loretta Lanphier is a Naturopathic Practitioner (Traditional), Certified Clinical Nutritionist, Holistic Health Practitioner and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She has studied and performed extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support and is actively involved in researching new natural health protocols and products.  A 14 year stage 3 colon cancer survivor, Loretta is able to relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness. Check out Oasis Advanced Wellness and our natural skin care site Oasis Serene Botanicals.

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