Tag Archive: kale


Description

  • Earthy flavor
  • Lots of nutritional benefit with very little calories
  • Part of the cruciferous family of vegetables
  • Different types are: curly kale, ornamental kale and dinosaur kale
  • Curly kale – ruffled leaves, fibrous stem, pungent flavour with bitter, peppery taste
  • Ornamental kale – green, white or purple leaves, more mild flavor
  • Dinosaur kale – dark blue green leaves, sweeter, more delicate flavor than curly kale

Health Benefits

  • Has cholesterol lowering benefits if steamed
  • Kale has been shown to reduce the risks of cancers such as bladder, ovarian, breast, colon and prostate
  • Helps with detoxification
  • Excellent source of Vitamin K, A and C
  • Excellent antioxidant and anti-inflammatory

How to Select and Store

  • Choose kale with firm deep green leaves and moist hardy stemll
  • Leaves should look fresh, unwilted, no browning or yellowing
  • Choose kale with smaller leaves – it will taste more tender and mild
  • Store in plastic bag in refrigerator
  • Will keep for about 5 days – the longer you store it the more bitter it becomes
  • Do not wash and store – wash it right before you use it
  • Kale is high in pesticides, so buy organic if available

Best way to cook kale

  • Steam in steamer pot with 2 inches of water for about 5 minutes

Features Recipes

Content courtesy of whfoods.org

Ingredients

  • 1/2 bunch kale, thick stems removed and leaves thinly sliced
  • 2 cups shredded red cabbage (about 1 small head, quartered and cored)
  • 2 clementines (or oranges), peeled and segmented
  • 1/2 small red onion, thinly sliced
  • 1 large red bell pepper, cored, seeded and thinly sliced
  • 1/3 cup sunflower seeds
  • 1/4 cup Dijon mustard (optional)
  • 1/4 cup freshly squeezed orange juice (from about 1 small orange)
  • 1/4 cup balsamic vinegar
  • Ground black pepper and sea salt to taste

 

Directions

  • Steam kale for about 5 minutes
  • In a large bowl, combine kale, cabbage, orange segments, onion, bell pepper and sunflower seeds
  • In a small bowl, whisk together mustard, orange juice, vinegar and pepper
  • Pour over the kale mixture and toss to coat

Ingredients

  • 1 medium red bell pepper
  • 1/2 avocado
  • 2 & 1/2 cups kale
  • 1/4 cup basil
  • 1 green onion
  • 1 clove garlic
  • 1 stalk celery
  • 2-3 tomatoes
  • 1/2 cup warm water
  • 1/2 lime juiced
  • sea salt and black pepper to taste

Directions

  • Blend well in Blendtec blender on “soup” setting
  • Serve and Enjoy!

Prep time and “Cook” time: 7 minutes

Serves 4

Spicy Kale Salad

Ingredients

  • 1 bunch kale, remove stems and chop in one inch slices
  • 2 cloves garlic
  • 2 tsp roasted sesame seeds
  • 2-3 tbsp braggs liquid amino’s (or soy sauce)
  • pinch of red chili powder
  • 2 carrots grated
  • 1 tbsp sesame oil

Directions

  • Fill up bottom of steamer pot with 2 inches of water and cover lid.  Let water come to boil, then add kale to steamer and steam for 5 minutes
  • In a bowl combine sesame oil, garlic, braggs liquid aminos, red chili powder, and carrots
  • Once kale is steamed, add kale to bowl and toss kale to ensure it is all coated with dressing
  • Serve and Enjoy!

Ingredients

  • 1 kiwi
  • 1 banana
  • 1 cups mixed berries
  • 1 leaf kale
  • 2 scoops vanilla lepterra protein
  • 1 tbsp Anutra or ground flax seed
  • water to desired consistency

Directions

  • Blend well in Blendtec blender!

Ingredients

  • 1 tbsp coconut oil
  • 3 cups kale chopped finely
  • 2 small potatoes diced
  • 1 carrot diced
  • 1 stalk celery diced
  • 1 medium onion diced
  • 4 cloves garlic pressed
  • 4 cups organic vegetable broth (so there is no MSG)
  • 1 tsp dried thyme (optional italian seasoning)
  • 1 tsp dried sage (optional italian seasoning)
  • sea salt and ground black pepper to taste

Directions

  • Heat coconut oil in medium sized stock pot on medium heat
  • Add onions and saute for about 5 min and stir frequently
  • Add garlic and saute for another min
  • Add carrots, celery and potatoes and saute for another 2 min
  • Add broth, bring to boil on high heat
  • Once it come to boil, reduce heat and simmer and continue to cook for another 5 minutes
  • Add kale, dried thyme, dried sage, salt and pepper and cook for another 10-15 min

Serves 4

Prep time and cooking time: 30-40 minutes


Ingredients

  • Water as needed
  • 1/4 tsp turmeric
  • 1/4 tsp red chili, add more if you want them more spicy
  • 1/2 tsp ground cumin powder
  • 1/2 tsp honey
  • 1/2 tsp sesame seeds
  • 1 tbsp fresh lemon juice
  • sea salt
  • 1 clove of pressed garlic
  • 1 inch piece of ginger, grated
  • 1 bunch of kale, remove stems and break into small pieces

Directions

  1. Combine all ingredients, except kale, in a bowl and mix well.
  2. Add the kale to the bowl and coat well with the above mixture.
  3. Place the kale onto a baking sheet and put in the oven at the lowest temperature possible.
  4. Remove the chips from the oven when they are crispy
  5. This is a very powerful anti-cancer snack!

Cook Time and Prep Time: 30-40 min, will vary depending on your oven

Serves: 4-6