Considering Adding Kale in Your Diet?

Chew on this:

Fabulous ways to enjoy kale.

  1. Kale with Pasta: Add chopped kale to pasta water when pasta is about 5 minutes from being done. Season with a small amount of sesame oil, sesame seeds and salt, if desired. 
  2. Kale with beets: Toss canned sliced beets or fresh roasted beets with sautéed kale, 1-2 chopped scallions, and a grated carrot. Top with balsamic vinegar and olive oil.
  3. Braised Kale with White Beans: Sauté 2 minced garlic cloves in 2 Tablespoons of olive oil. Add ¾ cup of chicken stock and 1 ½ pounds of destemmed and chopped kale. Cook covered for about 5 minutes, until kale is tender. Remove lid, add drained cannellini beans and cook until liquid is evaporated, about 3 minutes more. Season with salt and pepper to taste. (6 servings, about ½ cup each.) 
  4. Steamed Kale: Steam until tender, about 7 – 10 minutes, depending on amount in pot. Season with lemon juice, olive oil and salt and pepper to taste. 
  5. Stir -Fry: Add chopped kale to any stir fry for added color and nutrition. 
  6. Kale and Potatoes: Boost the flavor and nutritional profile of mashed potatoes by adding chopped, sautéed kale. 
  7. Kale and Soup: Add chopped kale to vegetable or bean soups. 
  8. Kale Pesto: In a food processor, pulse 2 cups of torn kale and parsley (mixed according to taste), ½ cup of olive oil, ¼ teaspoon of salt (optional/to taste), 1 clove of garlic and the juice of 1 lemon until smooth. Add ¼ to ½ cup raw almonds and pulse again until the almonds are ground to desired consistency. Make 1 cup. Use on pasta, pizza or sandwiches. 
  9. Kale Smoothie: mix raw kale into your favorite smoothie recipe. This is one of the rare times when you can use kale stems – just explore your taste profile. 
  10. Kale Chips: preheat oven to 350°F. Line a non-insulated cookie sheet with parchment paper. Remove thick stems from 1 bunch of fresh kale, and tear into bite size pieces. Wash and dry kale and drizzle with 1 tablespoon of olive oil and a sprinkle of seasoning salt or salt free seasoning. Bake until the edges are brown, but not burnt, 10 – 15 minutes. 

Dietitian’s Favorite Kale Recipe – mix romaine lettuce with chopped kale for a delicious Kale Caesar Salad option.

Try these Gourmet Selections selected by our Dietitian!