Monday, April 22, 2013

Kale, Bacon, & Asparagus Stir-fry

Lets talk about two of my favorite foods. Kale + Bacon. It's no oxymoron that these two foods go together so darn well. After all, if you haven't made this Bacon Brittle Kale Salad yet, then you should probably re-think your priorities.

Per my last post, you are now all aware that I am currently studying Holistic Nutrition. What I love about my Program is that I am amongst other crazy passionate people who believe that good whole foods can make one feel amazing. Every week, one person brings a snack to class. This past week was my week and I chose to bring a kale, bacon, and asparagus stir-fry to share. If your immediate reaction is "you bring bacon to a nutrition class?" then you should know: this aint' no fat-free nutrition program.

I don't think I need to convince you why I did this. #passionateaboutpork

But lets talk nutrition for a minute - I promise not to bore you as this is probably quite relevant to many of you.

Kale has amazing health benefits! It's a fabulous source of Vitamins A, C, K (especially important for heart health!), fiber, and minerals like magnesium. How you prepare the Kale is important too and could potentially impact your thyroid function if you have thyroid issues.

This is because kale is a goitrogenic food, like soy and other cruciferous veggies. What on earth does that funky word mean? Goitrogens are substances in certain foods that can potentially interfere with our body's thyroid gland. This is because goitrogens interfere with iodine uptake and iodine is needed to produce ample active thyroid hormones.

So what does this mean for you!? No biggie. Really. You still gotta eat your greens.

But if you have hypothyroid issues (low thyroid), consider cooking your goitrogenic veggies. This will help to inactivate the goitrogens and you can still get your greens in! Consider limiting your intake of raw goitrogenic veggies - save it for special occasions if you will.

The second best part of this stir-fry (bacon is obvs the first) is that it makes amazing leftovers.

Kale, Bacon, & Asparagus Stir-fry

8 slices bacon
1-2 bunches kale (Curly or Lacinato will work), the leaves torn off from their stems
1 bunch asparagus (about 10 will do), chopped into bite-size pieces

3 1/2 tablespoons bacon fat
1 small yellow onion or shallot, chopped finely
1/3 cup apple cider vinegar
1 tablespoon brown sugar
1 teaspoon Dijon mustard
Sea salt & pepper to taste

1. In a frying pan, cook the bacon over medium heat. Remove the bacon and place on a plate with paper towels to help soak up the extra grease. Transfer the bacon grease from the pan to a bowl or jar. Once the bacon is cool, tear it into small pieces.

2. While the bacon is cooking, tear the kale leaves away from the stems and place in a bowl. Add the chopped asparagus in.

3. While the bacon is cooling, using the same pan as it was cooked in, add 3 tablespoons of the bacon grease into the pan and add the onion. Stir for a few minutes over medium heat, until the onion begins to brown and caramelize. Add the rest of the sauce ingredients in, as well as the kale and asparagus. Cook for 5 minutes or so, until the asparagus become more tender. Add the bacon pieces in and cook for 1 or 2 more minutes. Remove from heat and serve warm.



  1. Great recipe in this blog! It's very inviting and interesting to try. I will share this to my wife so that she can cook this for me and I can eat a lot later.

    Easy Stir Fry