Kale Recipes

Kale Recipes – Making This Superfood More Palatable

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Kale Recipes

By just looking at kale, it's clear that it's good for you. It’s a green leaf so it must possess some sort of magical health benefits!

The health benefits of kale go well beyond providing a truckload of vitamins and minerals; kale is also packed full of phytonutrients and flavonoids as well. Due to the broad nutritional profile that kale possesses, it’s able to help fight a long list of common health ailments

including cardiovascular disease, asthma, and rheumatoid arthritis.
 

It seems like there’s no downside to adding kale to your diet, but here’s the issue – have you tasted it?

Kale can be an acquired taste and texture as it's a bit spiky and a tasteless, but there’s something to be said for locating the right kale recipes to utilize this superfood[1,2,3].

Kale Chips

Crisps are an easy go-to snack but they’re not the healthiest option available. Yet, with the crunchy texture being so more-ish, they’re difficult to replace, so what about a kale-based alternative?

Ingredients:

  • 12 large whole kale leaves (200g)
  • 3 tbsp olive oil
  • 1/2 tbsp salt
    OR
  • 1/2 tbsp sugar
  • 1/2 tbsp cinnamon

Method:

  1. Preheat the oven to 200 degrees Celsius
  2. Rinse and dry kale leaves before removing most of the center stalk, leaving long, thick pieces of kale
  3. Toss the kale in the oil
  4. Sprinkle with the salt, or the sugar and cinnamon – depending on if you’re looking for a more savory or sweet profile
  5. Arrange the leaves in a single layer on a couple of baking trays and bake for 5 minutes, until crisp
  6. Transfer the kale to a rack to cool before serving

Kale Smoothies

Ideal for smuggling all kinds of not-so-pleasant green vegetables into your system by covering them in a vail of berries and milk.

Adding kale to your breakfast smoothies can give you an extra boost of dietary fiber and vitamin A to start your day, and it doesn’t have to be an unpleasant experience by any means.

The Classic: Strawberry Banana Kale Smoothie

Banana and Strawberry could be considered the original smoothie combination, and by adding in some kale, you can create a green smoothie that holds all the nutritional benefits, while also being a pleasant experience on the pallet.

Ingredients:

  • 1/3 cup water
  • 1 tbsp lemon juice
  • 2 cups baby kale (chopped)
  • 1/2 banana
  • 1tbsp hemp seeds (optional)
  • 1/2 cup strawberries (frozen)

Matcha, Kale & Peach Smoothie

A bit more experimental, this is a flavor combination you didn’t realize you were missing out on. Green tea also has some amazing health benefits, so drink up!

Ingredients:

  • 1 cup almond milk
  • 1 tsp cooking-grade Matcha
  • 2 kale leaves
  • 2 ripe peaches (pitted)
  • 1/2 tsp ginger (grated)
  • 1 banana
  • 1 handful ice

Kale, Pineapple, and Almond Milk Smoothie

Balancing the flavors well in this smoothie allows you to utilize and enjoy the distinctive kale flavor, rather than just masking it.

Ingredients:

  • 1 cup almond milk
  • 1/2 cup pineapple juice
  • 1 cup kale (chopped, packed)
  • 1/2 cup fresh pineapple (diced)
  • 1 banana

Kale, Ricotta & Squash Omelette

Another excellent breakfast option that squeezes the nutritional prowess of kale into your morning without any hassle. This recipe is a bit decadent, featuring both ricotta and Parmesan cheese!

Ingredients:

  • 2 large free-range eggs
  • 1 handful of fresh kale
  • 2 tbsp ricotta cheese
  • 150g leftover roasted butternut squash
  • Olive oil
  • Parmesan cheese

Method:

  1. Whisk the eggs in a large bowl
  2. Tear the fresh kale into a blender and blitz until fine
  3. Add the kale and ricotta to the eggs and whisk again
  4. Mash the squash with a fork, remove the skin, then add the bowl
  5. Season the mixture with sea salt, fresh ground black pepper, and finely grated parmesan
  6. Preheat the grill to medium-high
  7. Place a small non-stick frying pan over a medium heat, drizzle with a little oil, then pour in the mixture. Tilt the pan to spread out the picture and form an even layer, then let it cook for 1 to 2 minutes, or until the sides start to bubble and get golden
  8. Grate a fine layer of Parmesan over one half of the Omelette, then pop it under the grill for 3 to 5 minutes, or until golden and cooked through
  9. Once cooked, carefully removed the Omelette to a board and portion it up

Tip: you can make a big batch of blitzed kale powder and keep it in the freezer for adding to other meals

Kale & Sausage Stew

Warming, hearty, and great for a cold winters day, this stew is comfort food at its very best. The kale introduces some much-needed texture to your bowl and helps to really round out that gorgeous flavor profile.

Ingredients:

  • Olive oil
  • 1 onion
  •  2 cloves of garlic
  • 1 lemon
  • 1 tsp fennel seeds
  • 1/2 teaspoon fennel seeds
  • 1 fresh bay leaf
  • 6 sausages
  • 1.5 tbsp plain flour
  • 1x400g tin chopped tomatoes
  • 500ml organic vegetable stock
  • 1 large handful of kale

Method:

  1. Peel and slice the onion, then add to a pan with 1 tablespoon of oil. Fry for 5 to 7 minutes, or until softened
  2. Peel, finely slice and add the garlic, then peel 3 strips of zest from the lemon. Add to the pan along with the spices and bay leaf. Cook for 1 to 2 minutes.
  3. Chop the sausages and toss the flour, then add to the pan and cook until browned all over
  4. Pour in the tomatoes and bring to simmer. Let it bubble away for 20 minutes, chop and add the kale and cook for 5 minutes, then serve

Fried Rice with Kale, Squash & Chestnuts

The nutty tones of both kale and chestnuts are combined in this recipe for a real flavor sensation. This recipe has more of an oriental feel, is an excellent option for a ‘fake-away’ and really demonstrates the versatility of kale as an ingredient.

Ingredients:

  • 200g mixed basmati and wild rice
  • 1 onion
  • 1 medium squash and pumpkin
  • 1-2 fresh red chilies
  • 150g cooked chestnuts
  • 2 cloves of garlic
  • 200g curly kale
  • 1 bunch of flat-leaf parsley
  • Olive oil
  • 1 stick of cinnamon
  • 2 cloves

Method:

  1. Rinse and cook the rice according to the packet instructions. Drain, rinse with cold water and set aside
  2. Peel and finely slice the onion. Peel, deseed and cut the squash or pumpkin into 2-3cm chunks. Finely slice the chilies, removing the seed and pith, if you like it milder
  3. Roughly chop the chestnuts, peel and finely slice the garlic and roughly chop the kale. Pick and roughly chop the parsley
  4. Heat a splash of oil in a large, lidded frying pan over a medium heat and fry the onion for 5 minutes, until it begins to soften
  5. Tip in the squash or pumpkin, chilies, cinnamon, and cloves, then add a splash of water. Cover and cook for 10 minutes, stirring occasionally until the squash begins to soften
  6. Remove the lid, add the chestnuts and cook for another 5 minutes. Stir in the garlic, cooked rice and kale, season and cook, uncovered, for 5 minutes, until the rice has a caramelized base and the squash is cooked through
  7. Whack up the heat for a couple of minutes, stirring the rice and letting the bottom crisp up even more. Remove from the heat and sprinkle with parsley
 

Concluding Statement

This is just a short list of examples when it comes to all the fantastic ways you can mix up your diet to include more kale, helping you benefit nutritionally as result.

This simple dietary addition could see you with an increased intake of vitamin A, dietary fiber, and even cancer-fighting anti-oxidants – it’s more than worth a shot (a shot of kale juice?).

Try these recipes at home and let us know what you think!

Bibliography

[1] Taga, M. Silvia, E. E. Miller, and D. E. Pratt. “Chia seeds as a source of natural lipid antioxidants.” Journal of the American Oil Chemists’ Society 61.5 (1984): 928-931.
[2] Kale, Curly. “Ingredient 911: Kale, a Superfood.”
[3] Šamec, Dunja, Branimir Urlić, and Branka Salopek-Sondi. “Kale (Brassica oleracea var. acephala) as a superfood: review of the scientific evidence behind the statement.” Critical reviews in food science and nutrition just-accepted (2018): 1-37.


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About the Author Amanda Roberts

Amanda is a gym instructor and a diet and nutrition fanatic that has reviewed 100s of supplements for the benefit of consumers. She struggled with obesity 7 years ago and after losing more than 30lbs, dedicates most of her time in helping others achieve similar results and transform their lives.

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