Kale: The King of Greens

February 22, 2018

kale recipes

The thought of kale might have many of you crinkling up your noses, but we’re about to change that!

Believe me when I tell you that kale is not only a delicious green, it’s one of Nature’s most versatile foods as well. I use it in so many different ways, I call it the King of Greens!

Kale does have a slightly bitter taste if eaten on its own. But I’m going to share with you some easy and yummy recipes that will have you making kale a staple part of your healthy diet!

First, let’s talk nutrition. Kale is super low in calories (only 36 per cup!) high in fiber, and low in fat. It’s also a natural detoxifier. And it’s not known as one of the world’s most healthy foods for no reason. It’s rich in Vitamins K, A, and C. It also contains the most Lutein content of any vegetable. Lutein is best known for supporting eye health and has even been shown to help decrease the likelihood of glaucoma!

Now, let’s talk taste. If you are new to kale, I recommend lightly steaming it so your body has an easier time absorbing the fiber. You can also drink the broth because it has tons of nutrients and antioxidants.

Juicing is another wonderful way to introduce kale into your lifestyle. You can add kale to any vegetable juice along with a bit of ginger, which cuts the bitter taste of the kale. If you’re doing a vegetable/fruit juice, keep the ratio of vegetables to fruit 80:20%. Too much fruit will spike your blood sugar. Apples or pears are a nice complement to kale in a juice.

Kale makes a great substitute in any of my Green Juice recipes, too!

Have you ever heard of kale chips? They’re so easy to make, and just delicious! And they make a perfect grab n’ go snack food.

Here’s an easy recipe:

-one bunch kale, stems removed

-2 Tablespoons olive oil

-generous pinch of sea salt

Wash and pat dry the kale with a paper towel and tear each leaf into 3-4 inch pieces. In a bowl, mix with olive oil. Arrange on a baking sheet without overlapping and sprinkle with sea salt.

Bake at 250 degrees for 15 minutes or until crispy.

If you’ve managed to leave any left over, store them in a glass container.

You can also add kale to your salad (after stems have been removed.) It makes a delicious addition to a romaine or spinach salad by providing a crunchy texture, rich color, and unique taste.

Just like so many other vegetables, kale has its own different types:
1. Curly kale- the most common one that you find at the market. It has a pungent and peppery taste

  1. Lacinto or Dinosaur Kale- this has a strong flavor and is mildly astringent
  2. Redbor kale- has ruffled leaves and is also used for its ornamental qualities in the garden and as a garnish
  3. Russian (Siberian) kale: sweet and mild with traces of pepper

I hope you enjoy this amazing vegetable!

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