10 Ways to Eat Kale
10 Ways to Eat Kale
Kale has been getting a lot of press lately, but one thing you may be wondering is how to use it. I’ve come up with 10 easy and delicious ways to incorporate kale into your diet.
But first, here are just some of the health benefits to eating kale. I like to think of kale as a nutritional powerhouse, it’s high in iron, vitamin K (important for bone health), vitamin A (important for vision and skin) and vitamin C (important for your immune system). It’s also a great anti-inflammatory food which is great to fight against arthritis, it’s rich in calcium and is filled with antioxidants to help protect you from cancers. And to top it all off it’s fantastic for detoxing the body on a regular basis to help build a strong liver.
Tips & Tricks
Best Time To Buy: Though it’s available year-round, kale is best in the winter, when frost makes its flavor sweeter.
Choosing Kale: Leaves should be dark green & frilly. They should have some “spring” to them. Bad signs: wilted, yellow or brown spots, dry leaves.
Storing Kale: Keep unwashed kale refrigerated in an airtight container for 3-4 days.
Reviving Limp Kale: Trim the stems & soak in tepid water for about 5 minutes. Voila!
Preparing kale: To prep your kale, you first have to remove the leafy greens from the tough stems. But instead of cutting them, simply “zip” them off. Hold a leaf by the thickest part of the stem with one hand while you gently pull it up and pinch it with your index finger and thumb of your other hand. Roll into little bundles (like you would with basil, for example) and cut to your desired size.
Reducing Intense Flavor: Kale that’s been massaged with oil and lemon juice will reduce its intense flavor. This method is great for introducing the dark leafy green to kale newbies!
How to use kale
Kale Chips - so yummy and makes an excellent replacement for potato chips. You can find these in just about any health food store these days or if you are in the Hamilton area my good friends at The Green Smoothie Bar make fresh kale chips daily. There are also many recipes online if you want to try making your own.
Kale Pasta Sauce – very quick and easy to make. I personally make this dish when I’m limited for time. Here’s the quick recipe – boil water, strip your kale and blanch in boiling water for about 1 min. Place kale in a blender with a dash of salt a couple of tsp of olive oil, one clove of garlic and about 1/3 cup of water the kale was cooked in. Blend all together then mix in with your favourite pasta. In less than 10 min you’ve got dinner!
Sautéed Kale – sauté in coconut oil add some onions and apples with a dash of salt, great as a side dish.
Kale Soup – got a favourite soup, try adding some kale to it for extra flavour and vitamins!
Kale Salad – mix kale with your favourite type of lettuce add your veggies and you’ve got a great start to a meal.
Green Smoothie – so easy to add kale into your smoothie and you won’t even taste it, it will however turn your smoothie green. Again, you want to try a really great smoothie, visit The Green Smoothie Bar.
Kale on Pizza – adding kale to your own homemade pizza really adds flavour and makes it just a little bit healthier. The kale tends to turn crispy adding a nice crunch to each bite.
Kale Stir-fry – next time you make a stir fry add some kale with sesame seeds.
Kale Omelette – bored of the same old omelette…kick it up a notch with kale, mushrooms and garlic.
Kale Pesto – pesto is not just for basil, this kale pesto is so tasty it can be added to just about anything, use it as your base for your pizza or add to your pasta. Blanch 4 garlic cloves for 2-3 minutes; remove from water. In same water, blanch 1 bunch of kale for 30 seconds; drain. Purée garlic and kale in a food processor or blender; with motor running, gradually add about 3/4 cup extra-virgin olive oil, about 1 cup grated Parmesan, and 1 Tbsp. fresh lemon juice; season with kosher salt and freshly ground black pepper.
How do you use kale, I’d love to hear your ideas below.