Kale is one of the most powerful super foods available. It’s a great source of vitamins and minerals, low-calorie, low in fat and low in cholesterol. It’s also full of antioxidants, protein, fiber and essential omega-3s.
Kale is also a versatile food that can be prepared raw, steamed or baked. It keeps fresh in your crisper longer than most greens and when it does start to wilt, you can use it for kale chips.
- Kale (1 cup, chopped)
- Calories: 33
- Fat: 0.6 (0%)
- Cholesterol: 0
- Potassium: 329 g (9%)
- Total Carbohydrates: 6 g (2%)
- Protein: 2.9 g (5%)
- Vitamin A: 133%
- Vitamin C: 134%
- Calcium: 10%
- Magnesium: 7%
- Iron: 5%
How to Cook with Kale
Kale is similar to spinach in that it’s a hearty vegetable to eat raw, so most recipes call for cooking kale (though it’s delicious when combined with other vegetables in a salad). Kale can be steamed, braised, fried with oil and baked and combined with other ingredients like potatoes or meat, or eaten as a side.
Baked Kale Chips
- 1 bunch kale
- 1 tablespoon olive oil
- 1 teaspoon seasoned salt
- Preheat oven to 350 degrees. Line a cookie sheet with parchment paper.
- With a knife or kitchen shears, remove the leaves from the stems and tear into bite sized pieces. Wash and thoroughly dry the kale. Drizzle with olive oil and sprinkle with seasoning salt.
- Bake 10-15 minutes or until the edges brown but are not burnt.
Stir Fried Kale
- 3 bunches kale – washed, dried and shredded
- 1 cup bread crumbs
- 1 onion, chopped
- 1 cup bread crumbs
- 3 garlic cloves, minced
- 3 tablespoons olive oil
- Heat oil in a large frying pan over medium heat. Add onions and garlic. Stir until soft.
- Mix in breadcrumbs and stir until brown.
- Stir in kale and cook until wilted. Serve hot.
Whole-Grain Spaghetti with Garlicky Kale and Tomatoes
- 6 ounces whole grain spaghetti
- 1 bunch kale, leaves torn into bite-size pieces (about 8 cups)
- 1 medium red onion, thinly sliced
- 2 cloves garlic, chopped
- 2 pints grape tomatoes, halved
- 1/3 cup chopped roasted almonds
- ¼ cup grated pecorino (1 ounce) plus more for serving
- 2 tablespoons olive oil
- kosher salt and black pepper
- Cook the pasta according to the package directions. Reserve ¼ cup of the cooking water, drain the pasta, and return it to the pot.
- Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion, garlic, ¼ teaspoon salt, and ⅛ teaspoon pepper. Cook, stirring occasionally, until beginning to brown, 4 to 5 minutes. Add the kale and cook, tossing frequently, until tender, 2-3 minutes. Add the tomatoes and cook, tossing frequently, until the tomatoes begin to soften, 1-2 minutes more.
- Add the kale mixture, almonds, pecorino, and reserved cooking water to the pasta and toss to combine. Serve with additional pecorino.
Do you have any special recipes for kale? Share them in the comments below!