— Avery Moyler
If you have not tried Kale yet, now is the time. Even Beyoncé can’t help but to bask in the glory of kale.
Kale is a superfood that is packed with nutritional value. In just one cup of raw kale there are: 33 calories, 3 grams of protein, 2.5 grams of fiber, vitamin A, vitamin C, vitamin K, the list goes on and on. You can read more about the health benefits of kale here. Here as some delicious ways to incorporate more kale into your diet.
1. Kale Salad – This recipe is for the most delicious kale salad you will ever eat, guaranteed. It’s well balanced — you have your sweet, salty, bitter, sour — and just overall wonderful. It’s a big hit at dinner parties and works well as an appetizer or a side — that is, if you don’t eat it all by yourself before you arrive.
2. Kale Chips – Kale chips are pretty painless to make and are a good way to make kale last longer. They are a quick and healthy snack for those on the go. You can spice them up with some paprika, barbecue seasoning, salt and vinegar, or any seasoning to mimic your favorite potato chips.
3. Kale Pesto – This is for all those pesto fanatics who have always been saying, “Wow I wish I could have my super foods and my pesto at the same time!” We understand the struggle, and we are here for you with this delicious recipe for kale pesto! I love to make a ton of pesto, store it in the freezer in ice cube trays, and then reheat it in a pan anytime I’m craving some pesto pasta.
4. Sautéed Kale – Sautéed kale is an easy and delicious way to add some kale into your life. You can experiment with different flavors and seasoning. Red pepper flakes, red wine vinegar, balsamic, paprika, and garlic are all popular options when it comes to flavoring sautéed kale.
5. Kale Omelette – Kale is a good replacement for spinach in things such as omelettes, frittatas, and quiches. My personal favorite omelette is kale, tomatoes, onion, and mozzarella cheese.
6. Kale Smoothie – A good guide for making delicious green smoothies is 2 cups liquid (I usually go with coconut water or fruit juice), 2 cups greens, and 3 cups of fruit. It doesn’t have to be exact, though, and a 1:1:1 ratio works as well.
7. Kale Pasta – This kale pasta is guaranteed to satisfy and can be easily custom tailored to your taste. For those carnivores out there, bacon would be a natural addition to this dish. You can also add tomatoes for some added freshness or red pepper flakes for a little added kick.
8. Steamed Kale – Steaming kale is arguably the easiest way to consume your kale. If you don’t have access to a stove or are forever afraid of stoves after that one time you let pasta catch on fire, fear not! You can steam kale in a microwave as well!
Steaming Kale on the Stove:
Place the chopped kale in a steamer basket. Bring 1-2 inches of water to a boil in a large pot then carefully place the steamer basket into the pot. Cover and cook for 5-10 minutes, until kale is just wilted.
Steaming Kale in the Microwave:
If you don’t have a steamer basket, put the kale in a microwave-safe bowl with about 1 teaspoon of water (the water in the kale itself will be enough to do most of the steaming). Cover the bowl with a paper towel or microwave-safe plastic wrap. If using plastic wrap, make a little hole in the top to allow some of the steam to escape. Microwave on high for about 2 minutes for every 2 cups of kale. (Cook time may need to be adjusted based on your kale and/or microwave.) Cook until kale is just wilted then drain off the water.
9. Creamed Kale – I had to add a picture for this one because it looks SO delicious. This is a good way to trick yourself into eating healthy food — smother it with butter and sour cream!
10. Kale Soup – Kale is a delicious addition to any soup. This recipe is for minestrone soup but you can also throw kale into a butternut squash soup, a tuscan chicken soup, a white bean and sausage soup, or a ‘I have no idea what to do with all this leftover food so I’m going to make a soup’ soup. Whatever your heart desires.