We’ve heard a lot about kale in the last few years; “super foods” are the hot topic. I admit, it took me a few times to figure out how to properly prepare kale so that it was what I’d consider edible! But once I did some talking to friends and experimenting, I found a few great kale recipes that I truly enjoy, and I think you will too.
#1 Kale Salad: The best way to prepare kale to use in a salad is to wash and trim first. Next, spritz (if you have a *misto* it comes in handy here) or drizzle a bit of olive oil onto the kale and massage onto the leaves. Let sit if possible for 15 minutes, the longer it sits, the softer the leaves will get as they absorb the oil. Once they are at sufficient texture, you can start preparing your salad.
There are lots of fun creations you can make using kale, just as you would any other lettuce, pick your protein, other veggies, healthy fat, dressing and if you want, add an extra crunch with a topping. Here’s an example of one of my favorites, Kale & Quinoa Salad:
Kale, massaged with EVOO and lime juice to taste
1/2c Black Beans
¼ c Salsa
¼ c Avocado or Guacamole
Top kale with ingredients and enjoy!
Asian Kale Salad:
Kale, massaged with your favorite Asian salad dressing, I like Sesame Ginger by Paul Newman
2 Hard Boiled Eggs
2 TBSP Sunflower Seeds
½ of orange pepper chopped
Serving of wonton crispy strips
Toss kale with ingredients and enjoy
#2 Sautéed Kale
½ c water
1 ½ c chopped kale
1 tsp pine nuts
2 tsp fresh lemon juice
1 dash sea salt
Bring water to a boil in small sauce pan over medium heat. Add kale and cook for 3-5 minutes or until kale is tender and bright green. Remove from heat, drain and place in medium bowl. Toss kale with pine nuts, lemon juice and salt.
#3 Kale chips
Preheat oven to 325. Wash and trim kale into bite size pieces. Spread out on a cookie sheet and spritz lightly with EVOO, along with sea salt and grated parmesan cheese if you like. Bake for 15 minutes or until crispy and edges are lightly browned.
Other than the above, I treat kale as if it’s spinach. You can add it into things like hearty soups or stuffed peppers in place of spinach. It works just as well. Spinach is also a fabulous leafy green, but it’s great to switch up your veggies. I like to do kale one week, spinach the next, romaine the following and so on. That way I’m getting a variety of vitamins and also giving my taste buds a change of pace!
Have kale recipes you enjoy? Please share!