What to do with Kale?

by scottmoylan

in Healthy Recipes


All too often in my clinic I recommend that people eat more kale.  Their response is usually that they have no idea how to work with it to make it palatable for the rest of the family.  Well we found some great recipes that will hopefully bring everyone on board to eating this amazing super food.

Kale, from mindbodygreen.com, is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.


The next 3 recipes are from Melissa Costello of karmachow.com and The Karma Chow Ultimate Cookbook

Kale with  Creamy Pumpkin Seed Dressing

2 cups chopped fresh kale stems removed

2 cups shredded white or red cabbage

¼ cup dried cranberries

1 Tablespoon toasted pumpkin seeds for garnish


Creamy Pumpkin Seed Dressing

3 Tablespoons toasted pumpkin seeds

2 Tablespoons water

2-3 Tablespoons lemon juice

1/3 cup extra virgin olive oil

1 Tablespoon honey or maple syrup

1 TablespoonDijonmustard

Pinch of sea salt

Pinch of Black Pepper

Place the chopped kale, cabbage and cranberries in a large bowl.  Put the dressing ingredients into a blender and blend until combined into a smooth and creamy consistency.  Pour the dressing over the salad and toss. Cover with plastic wrap and let it chill in the refrigerator for at least 30 minutes.  Right before serving, sprinkle the salad with the remaining toasted pumpkin seeds.


Kale with Creamy Chipotle Dressing

1-2 heads of kale

2-3 teaspoons of Extra Virgin Olive oil,

Dash of Sea Salt

½ cup quartered or halved cherry tomatoes

¼ cup slivered almonds

3 Tablespoons hemp seeds

Strip the kale of stems, tear into small pieces and soak in a bowl of water to get rid of any sand or dirt.  Drain the kale and dry.  Place the kale in a large bowl and drizzle with the olive oil and dash of salt.  Massage the kale with your hands for a few minutes until it softens, which helps the kale become easier to digest.  Add the tomatoes, almonds, and hemp seeds and toss with the chipotle dressing.


Creamy Chipotle Dressing

¼ cup tahini

2 Tablespoons extra virgin olive oil

3 Tablespoons apple cider vinegar

2 Tablespoons agave nectar

2 Tablespoons water

Juice of 1 lemon

1/8 teaspoon chipotle chili powder

Blend all of the ingredients together in a blender until smooth and creamy.  This dressing will be thick.  If you like a thinner dressing, add 1-2 Tablespoons of water and reblend.


Sweet and Savory Kale Chips

1 large dinosaur kale

Juice of 1 lemon

2 Tablespoons olive oil

2 Tablespoons creamy almond butter

1 Tablespoon agave nectar or maple syrup

1 Tablespoon nutritional yeast

½ teaspoon sea salt

Preheat the over to 300 degrees F. Strip the stems from the dino kale and wash well. Place in a large bowl.  Blend or whisk the remaining ingredients together until smooth, then pour over the kale.  Toss with your hands to coat each leaf.  Place the kale in a single layer onto a nonstick cookie sheet, or line a regular cookie sheet with parchment paper.  Bake for 10-15 minutes until edges are crispy.  Be careful not to burn.  Also, keep in mind that the kale will only get crispy around the edges not all the way through.  Enjoy these within one day as they will lose their crispiness if stored longer than that.


This next recipe is from Veganomicon, the Ultimate Vegan Cookbook by Isa Chandra Moskowitz & Terry Hope Romero.

Udon with Shiitake Mushrooms and Kale in Miso Broth

½ poung fresh udon noodles or dried udon noodles

2 Tablespoons vegetable oil

1 medium size red onion, sliced into thin half moons

4 ounces shiitake mushrooms, stems trimmed, sliced

3 cloves garlic

2 teaspoons ginger, minced

2 Tablespoons mirin

2 cups water

3 Tablespoons miso

4 cups chopped kale

2 teaspoons soy sauce, or to taste

Bring a pot of water to boil.  Cook the udon according to the package directions.  When done drain and rinse with cool water until ready to use.

Meanwhile, preheat a large skillet over medium heat.  Saute the onion and mushrooms in the oil for 5-7 minutes, until the mushrooms are tender and the onions are softened but still have some crunch.  Add the garlic and ginger, and sauté or another minute.  Add the mirin, water and miso and bring to a gentle boil.  Lower the heat to a simmer and add the kale.  Toss the mixture around with tongs until the kale has wilted. Add the noodles and use a pasta spoon to stir them into the broth for about 2 minutes.  Divide the udon and vegetables among bowls and spoon some broth over each serving.

Hopefully there is something here that everyone will enjoy.  Bon Appetit!

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