Kale? yes please! All the Ways You Can Use Kale and Its Amazing Nutritional Benefits
Kale has earned its spot as a superstar in the world of leafy greens, and for good reason. Not only is it incredibly versatile in the kitchen, but it’s also packed with nutrients that do wonders for your health. Whether you’re new to growing kale in your urban garden or just looking for some fresh ideas to use it up, this post is for you!
We will explore how to use kale differently and explain this leafy legend's impressive health benefits. By the end, you’ll shout, "Kale, Yeah!" as you dive into your next delicious dish.
Why Kale Deserves a Spot in Your Garden and Your Plate
Before we dive into all the tasty ways to use kale, let’s get a quick rundown of why kale is so great for you. Here’s what makes it a nutrition powerhouse:
Nutritional Benefits of Kale:
Kale is high in Vitamins. It is loaded with Vitamin A, which supports eye health, and Vitamin C, a powerful antioxidant that boosts the immune system.
Rich in Minerals: It’s a great source of calcium (good for your bones) and iron (essential for red blood cells).
Detox Power: Kale contains compounds that aid in natural detoxification, helping your liver eliminate toxins more efficiently.
Packed with Fiber: Fiber is great for digestion and keeps you full longer, which can help with weight management.
Low in Calories: All this goodness comes in a super low-calorie package, making kale a fantastic option for healthy eating.
Fun and Easy Ways to Use Kale
The beauty of kale is that it can go into so many different dishes. You can eat it raw, cooked, baked, or blended! Here are some ideas to get you started:
Kale Salad
Raw kale makes a perfect base for salads. Its hearty leaves hold up well to bold dressings and toppings.
Pro Tip: Massage the kale! Massaging kale with olive oil or lemon juice softens the leaves and makes them more tender and easier to eat.
Here’s an easy kale salad idea:
Kale + Avocado + Quinoa: Toss massaged kale with cooked quinoa, diced avocado, cherry tomatoes, and a lemon-tahini dressing for a refreshing, nutrient-packed salad.
Kale Chips
Craving a crunchy snack? Kale chips are the answer! They’re easy to make and satisfy that chip craving in a much healthier way.
Here’s how to make them:
Preheat oven to 300°F (150°C).
Rise and dry the kale leaves thoroughly. It is important to make sure the leaves are completely dry so that the kale chips are nice and crispy.
Tear kale leaves into bite-sized pieces and toss with olive oil and salt. Add your favorite spices to add your own flare.
Bake for 10-15 minutes, flipping halfway through, until crispy.
Kale Smoothie
Throw some kale into your smoothies for a nutrient boost without affecting the flavor much. It’s a sneaky way to get your greens in!
Try this simple kale smoothie:
Kale + Banana + Almond Butter: Blend a handful of kale with a banana, a spoonful of almond butter, some almond milk, and a little honey for a creamy, delicious smoothie that’s packed with nutrition.
Sauteed Kale
A quick sauté transforms kale into a tasty, wilted side dish. It’s perfect for pairing with proteins or adding to grain bowls.
Quick recipe:
Heat olive oil in a pan, toss in minced garlic, and sauté kale with a pinch of salt and red pepper flakes for 3-4 minutes.
Add a splash of lemon juice at the end for brightness.
Kale in Soups & Stews
Kale holds up well in soups and stews without turning mushy. It’s perfect for hearty dishes like minestrone, white bean soup, or even a classic chicken soup.
Easy add-ins: Stir in chopped kale for 5-10 minutes of cooking any soup or stew to get those greens in. For picky eaters, remove the center stem before chopping the leaves.
Kale Pesto
Take your pesto to the next level by substituting kale for basil! It adds a deeper, earthier flavor and a serious nutrient punch. For a milder taste, blanch or parboil the kale before blending with the other ingredients.
Kale Pesto Recipe:
Blend fresh kale with garlic, lemon juice, Parmesan, olive oil, and a handful of walnuts or pine nuts.
Use it on pasta, sandwiches, or as a dip!
Kale with Cooked Eggs
Adding kale to your morning eggs is an easy way to sneak in some extra greens at breakfast.
Quick tip:
Sauté a handful of kale in your pan before adding the eggs, and scramble them with a bit of cheese for a nutrient-rich start to your day.
You can also add kale to omelets and open-faced sandwiches alongside cheese and other veggies.
Quick Tips for Cooking with Kale
Here are a few tips to help you get the most out of your kale:
Remove the stems: Kale stems can be tough and bitter. To remove them, simply tear or cut the leaves away from the stem before using.
Store properly: Keep kale fresh by storing it in a sealed container or plastic bag in the fridge. It should last for about a week.
Blanch to soften: If you’re using kale in a cooked dish and want it softer, quickly blanch the leaves in boiling water before using them.
Final Thoughts: Kale for Every Meal
Kale is one of the most versatile greens out there. Whether you're tossing it into a salad, blending it into a smoothie, or crisping it up into chips, this leafy green is packed with nutrition and flavor. Plus, if you’re growing it yourself, you get the added satisfaction of knowing your meal came straight from your garden!
So, next time you harvest kale from your urban garden, remember that the possibilities are endless. And the best part? Every bite is a step toward better health.
Do you have a favorite way to use kale? Please share it in the comments below!
With love & greenery,
Janet & Jennifer
