Of all the super foods, kale is at the top. It’s chock full of all things healthy, and is one of the most nutrient dense foods on the planet. Don’t believe me? Let’s ask science – one cup of kale has:
- Vitamin A: 206%
- Vitamin K: 684%
- Vitamin C: 134%
- Vitamin B6: 9%.
- Manganese: 26%
- Calcium: 9%
- Copper: 10%
- Potassium: 9%
- Magnesium: 6%
So, like I said – all the healthy things. It can help lower cholesterol, prevent heart disease, can protect against cancer, helps you lose weight, and gives you a lot of nutrients that you don’t get in your regular diet!
Let’s be honest though… it’s not one of those veggies you can bite into raw and think, “this is delicious!” You can’t make it yummy with ranch dressing or peanut butter. So for those of us that aren’t fans of copious amounts of veggies – here are 4 recipes that can help you incorporate kale into your diet. That aren’t weird or too difficult…
No Fail Sea Salt & Garlic Kale Chips
Author Chrissie Baker (thebusybaker.ca)
- 1 medium-sized bunch of kale washed and dried very well
- 2 tsp olive oil
- a pinch or two of salt
- a pinch of garlic powder
- Preheat your oven to 300 degrees Fahrenheit.
- Wash and dry one bunch of kale, making sure the leaves are completely dry. If there’s any moisture left on the leaves you’ll end up with soggy kale chips.
- Rip the leaves off the stems and away from the chewy veins of the kale and into chip-sized pieces.
- Arrange the pieces of kale on an unlined baking sheet.
- Drizzle the olive oil as evenly over the kale as possible. Using your hands, gently massage the oil into the kale leaves, making sure to massage the oil well into all the folds and onto the entire surface of each of the kale leaves. At first it may not seem that 2 teaspoons of oil will be enough but adding more oil will only add too much moisture. If you find you need a tiny bit more oil, add it one drop at a time.
- Once you’ve finished massaging the kale, sprinkle a pinch or two of sea salt and a pinch of garlic powder over the kale and add the pan to your preheated oven.
- Bake for 10 minutes. Rotate the pan, flipping any pieces that are starting to look crispy and bake for another 10-15 minutes, watching the pan closely for the last 7-8 minutes to prevent over browning.
- Remove the pan from the oven and leave the kale chips on the pan for 3-5 minutes before serving to they can crisp up even more!
Smoked Sausage, Kale and Potato Soup
This wonderful, hearty, delicious soup is loaded with smoked sausage, kale and potatoes, and is done in just 30 minutes.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Author Katerina | Diethood
- 1 tablespoon butter
- 2 tablespoons olive oil
- yellow onion , diced
- 3 garlic cloves , finely chopped
- 1 package (14-ounces) smoked sausage, sliced into 1/4-inch rounds
- 4 cups torn kale leaves
- salt and fresh ground pepper , to taste
- 1 sprig fresh rosemary
- 1/2 teaspoon dried thyme
- 3 cups cubed potatoes
- 1 carton (32-ounces) low-sodium fat-free chicken broth
- 2 cups soy milk
- Melt butter and heat olive oil in a large soup pot over medium-high heat.
- Add diced onions, garlic, sliced smoked sausage rounds, kale, salt, pepper, rosemary and thyme; stir to combine and cook for 8 minutes, stirring occasionally.
- Stir in potatoes.
- Add chicken broth and soy milk; bring to a boil.
- Reduce to a simmer and continue to cook for 10 to 12 minutes, or until potatoes are fully cooked and tender.
- Remove from heat.
- Taste for seasonings and adjust accordingly.
- Remove rosemary sprig.
- Ladle soup into bowls and serve.
Kale and Cheddar Breakfast Cups
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
- 5 eggs
- pinch of salt
- pinch of pepper
- 1 cup chopped kale
- 3 oz. shredded cheddar, reserve a few pinches to sprinkle on top of the breakfast cups
- In a mixing bowl whisk the eggs with salt and pepper.
- Add kale and cheddar to the eggs.
- Use a spoon and mix together the ingredients.
- Spray a muffin tin with nonstick cooking spray.
- Spoon mixture equally into 6 muffin cavities.
- Sprinkle extra shredded cheese on top of the cups if desired.
- Bake for 15 minutes at 400 F.
Prep time: 40 mins
Cook time: 35 mins
Total time: 1 hour 15 mins
Serves: 24 brownies
A dense, fudgy, chocolate-y brownie with a surprise secret ingredient: kale.
- 1 large bunch kale
- 1¼ cup flour
- 2 T. cocoa powder
- 1 tsp. salt
- 1 cup semi-sweet chocolate chips
- 3 ounces dark chocolate
- 1 cup (8 ounces) unsalted butter
- 1½ cups granulated sugar
- ½ cup packed brown sugar
- 4 eggs at room temperature, beaten
- 1½ tsp. vanilla extract
- Wash the kale and pat it dry. Gently tear the leafy portion away from the thick stems. Place the kale leaves in a steamer and steam for 5 minutes or until wilted. Place the wilted kale in a food processor and puree the kale. Drain any excess liquid and set aside the kale. You should have about 1 cup of kale.
- Meanwhile, in a small mixing bowl, combine the flour, cocoa powder, and salt. Mix until thoroughly combined.
- In the top of a large double boiler, melt the butter, the chocolate chips, and the dark chocolate together, stirring until evenly melted and smooth. Remove from heat and let it sit until it cools to room temperature. Add the eggs, kale, sugars, and vanilla and mix with the chocolate mixture until combined. Gently fold in the flour mixture until just barely combined, taking care not to over-mix.
- Prepare a 13″x 9″ pan by greasing it with butter and then lining it with parchment paper. Carefully pour the brownie batter into the pan. Bake at 350 degrees for 35 minutes, or until a toothpick comes out clean. Yield: 24 brownies.
- Note: As soon as possible after they come out of the oven, carefully lift the brownies up (by holding on to the parchment paper) and out of the pan (if they sit in the hot pan they may continue to “cook” and may get dry). Allow the brownies to cool while sitting on the parchment paper before cutting them.