Kale is a versatile ingredient and one of the healthiest foods around. Read all about the nutrition and health benefits of this superfood!
What is Kale?
Kale is considered a superfood because it’s a great source of vitamins and minerals. It also contains several other compounds that are beneficial for your health. It has very high levels of Vitamins A, C and K-one cup of chopped kale provides well more than your recommended daily allowance of these vitamins. It is also a good source of Vitamin B6, calcium, thiamine, folate, iron and several other nutrients. It is low in calories, fat and cholesterol and is a good source of fiber and protein.
How To Enjoy Kale
Kale has a sturdy texture which makes it a good addition to soups and stews. It also can be sautéed, steamed or baked. It can even be eaten raw. In general, the smaller, younger leaves are more tender.
Try some of these ideas:
- Sauté kale with some olive oil, shallots, garlic, and a pinch of red pepper flakes- finish with a squeeze of lemon or balsamic vinegar
- Add it to your stir fries instead of broccoli- it tastes great with Asian flavors like ginger, garlic and soy sauce
- Mix up your salad greens- try using raw kale in your next salad instead of lettuce or spinach
- Blend raw kale with bananas, apples or other fruits and vegetables for a tasty and nutritious smoothie
- Stir chopped kale into soups, lentils, and chili
- Add it to your pasta dishes
- Braise kale with apples and a dash of cider vinegar
- Add sautéed kale to your omelettes, frittatas, pasta or pizza
- Bake kale leaves in the oven for a crispy, healthy snack
The next time you’re craving potato chips, try these crispy kale chips instead. These chips are light, nutritious and a cinch to make. Roasting the kale leaves gives them a nice nutty flavor- they’re a great way to get kids and picky eaters to eat their leafy vegetables! This recipe simply calls for salt but you can sprinkle on whatever spices you like to add different flavors.
Crispy Kale Chips
- 1 bunch curly or Tuscan kale (10-12 ounces)
- 1 ½ tablespoons olive oil
- Kosher salt
- Preheat oven to 325 degrees.
- Rinse and dry the kale leaves. Make sure the leaves are completely dry so that they crisp up nicely in the oven. Remove the stems and ribs, then cut or tear the leaves into large pieces. Toss the kale pieces in a large bowl with the olive oil and mix with your hands to make sure all of the pieces are coated. Season with salt.
- Transfer the kale to 2 baking sheets, arranging the pieces in a single layer. Bake in the oven until crispy, about 10 minutes. Watch them carefully during the last few minutes as they can burn quickly. Remove the tray from the oven and let the chips cool before serving. Enjoy!