Kale is our family’s green leafy vegetable of choice. WebMD says “one cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K.” For this reason, it is part of anti-cancer diet plans and tops many superfood lists. When our family first started consuming kale, we used it in freshly made juice recipes. However, since then, I have found many other ways to sneak more kale into our diets. Kale can be used in salads, pastas and even baking. The next time you want a little green in your life, try out one of these kale recipes.
Kale with Sauteed Vegetables
This is a great side to any meal. A blend of zucchini, button mushrooms and kale makes this a simple yet healthy dish.
1 bunch of kale
2 medium zucchini
1 package of button mushrooms
2 tablespoons of extra virgin olive oil
salt and pepper to taste
Wash all vegetables. Then, slice mushrooms and dice zucchini. Remove kale from stem and tear into smaller pieces. Put two tablespoons of extra virgin olive oil in a heavy stainless steel pan. Heat oil on medium and slowly add your mushrooms and zuchinni. Cook for five to seven minutes, stirring frequently, until vegetables are tender. Add kale to pan and cook for an additional one to two minutes. Add salt and pepper to taste.
I have tried quite a few juicing combinations and my favorite is kale, apple and lemon juice. We have a Breville juicer. Here is how to make it.
5 Gala or Braeburn Apples
1 Bunch of Kale
Juice of one Lemon
I cut the apples into slices and separate the kale into smaller pieces. Next, I juice the apples and kale. Then, I hand juice the lemon and stir it all together. This tastes best fresh.
Kale-Basil Pesto Pasta
I love homemade pesto. I haven’t bought a jar in years. I decided to replace half of the basil with kale in my usual recipe. The result was a similar taste to regular pesto but a little more robust. It passed the test with my toddler son so it’s a good way for kids to eat some extra nutrients.
½ cup roasted and salted almonds
½ cup of parmesan cheese
8 fresh basil leaves (washed and torn)
1 clove of garlic
2 cups of kale (washed, removed from stems and torn into small pieces)
¼ cup of extra virgin olive oil
½ cup of mozzerella cheese for topping pasta
Put almonds into food processor and pulse until the nuts are finely chopped. Next, put in parmesan cheese and garlic and pulse again. After that, put basil leaves and kale in food processor and blend with ¼ cup of olive oil. You can add more olive oil for a creamier consitency. Serve with your favorite pasta and top with melted mozzarella cheese. You don’t have to follow this recipe exactly. You can use more cheese, nuts, kale or basil to your liking.
Three cheers for these delicious kale recipes!
More from Melissa:
Honey and Health: It’s a Sweet Combination
Eat a Rainbow: Getting Your Kids to Consume Five Colors a Day
A Lazy Girl’s Guide to Eating Healthy