Four ways to use kale

Wednesday, March 17, 2010

Kale is probably my favorite "leafy green". It is a multitalented veggie in that it can be prepared in a ton of different ways and it is loaded with vitamins, minerals, and all things good. Or, as I tell my kids, it will give you big strong muscles!

Here are four very different (and delicious) ways to use kale:

Sautéed kale
1 bunch of kale, washed and chopped
Olive oil
2-3 cloves of garlic, minced
2 Tbsp lightly toasted sesame seeds (I toast them at about 250° in the toaster oven- watch them closely, they burn fast!)
Soy sauce or Bragg's Liquid Aminos, to taste
Lemon juice
Pinch of red pepper flakes (optional)

  1. Heat 1-2 tsp olive oil over medium heat. Add the garlic and sauté until just starting to brown. Add the kale and sauté until bright green and somewhat tender.
  2. Add soy sauce or Bragg's (be careful, Bragg's tastes very salty!), a squeeze of lemon juice, red pepper flakes, and sesame seeds. Cook for about 1 more minute.
Kale chips
My friend Erika at just reminded me about kale chips and I've seen them resurfacing in the blog world lately as well. I first tried kale chips about 2 1/2 years ago at a vegetarian event. I must admit, they looked a little...ick. But, after one bite, I was hooked- they are so, so good!

1 bunch of kale, washed, thoroughly dried, chopped
Olive oil
Sea salt

  1. Preheat oven to 300°. Make sure that the kale is thoroughly dry and toss it with enough olive oil to lightly coat the leaves.
  2. Roast for about 17 minutes, or until kale is lightly browned and crispy.
  3. Add sea salt to taste and enjoy!
Red lentils with kale
1 1/2 cups rinsed and drained red lentils
3 cups water
2 cups chopped tomatoes
1 Tbsp soy sauce
3-4 carrots, chopped
1 red bell pepper, chopped
A few big handfuls of kale, chopped
About 1/2 or 1 whole onion, chopped
1 jalapeno pepper, minced
3-4 cloves garlic, minced
Pinch of red chili flakes
1 tsp dried basil

  1. Combine rinsed lentils, water, tomatoes, and soy sauce and bring to a boil.
  2. To save time, I use a food processor to chop all of the veggies (carrots, bell pepper, kale, onion, garlic, and jalapeno) very small. Add the chopped veggies and the rest of the ingredients to the pot of lentils. Cover and simmer for 30 minutes to an hour, stirring every once in awhile. Test for taste and add more soy sauce (or sea salt) or chili flakes if necessary.
Green smoothie
Substitute a couple of leaves of kale for the spinach in a green smoothie.

Did you know...? Kale is amazingly nutritious! It contains large amounts of vitamins K, A, and C, calcium, iron, and more!

You Might Also Like