What is the hype about kale? Many people claim they do not like kale. I have discovered that it isn’t the taste of kale that people don’t like, it’s that they don’t know what to do with it. Kale is surprisingly versatile. Before you disregard it, try preparing it a different way.
Sautéed Kale
I like cooked kale because it helps soften the kale. The texture of the kale becomes more similar to lettuce. Sautéed kale is a great salad option for the fall and winter. It is also really good to add other sautéed vegetables like bell peppers, carrots, onions, and mushroom.
· Heat olive oil in a saucepan on medium heat
· While the oil is heating, tear the kale into smaller pieces
· Add the kale to the saucepan and cover with a lid
· Sauté the kale for about 5 minutes
· The kale can be seasoned with spices of your choice such as salt, pepper, or garlic
Massage Kale
Massaged kale is my favorite way to eat a cold kale salad. Massaging the kale makes it more tender. Massaged kale makes a great salad because it doesn’t wilt like lettuce or spinach does. It makes a great lunch for work.
· Slice or tear the kale into small pieces
· Put the kale in a large bowl
· Poor 1 Tbsp of olive oil and sprinkle ½ tsp salt on top of the kale
· Using your hands, massage the kale by mixing the oil and salt into the kale.
It should take about 3 minutes for the kale to soften
· Now you can add your choice of dressing, lemon juice, or other toppings
Raw in Salad
Kale can be eaten raw. If you choose to eat it raw, I recommend cutting it up into small, ¼ inch ribbons and mixing in other vegetable toppings.
Kale Chips
Kale chips are very easy to make. You can add your own spices to make them to your liking!
· Preheat oven to 350˚F
· Line a cooking sheet with parchment paper
· Remove the thick stems from the kale and slice it into bite size pieces
· Mix the kale with 1 Tbsp of olive oil and 1 tsp of salt.
· Other spices can be added such as paprika, cumin, chili powder, garlic powder
onion powder, etc
· Bake for 10-15 minutes. The edges should become crisp and brown but not burnt
Blend it in a smoothie
Raw kale does not have a lot of flavor. It is easily masked by other fruits when blended into a smoothie. 1 cup of chopped kale blends well into:
· Pineapple, banana, kale smoothie
· Blueberry, banana, kale smoothie
· Mango, kale smoothie
Fun Nutrition Facts:
Kale is a green, leafy vegetable. Leafy green vegetables are known for being nutrient dense. A serving of kale has:
·3 grams protein
· 2.5 grams of fiber
· Vitamins A, C, and K
· Folate (B9), Vitamin B6
· Minerals including phosphorus, potassium, calcium, and zinc
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