A Beginners Guide to Kale

Kale has become the “it” green, for many reasons.

It’s one of the most nutritionally dense foods on the planet.  One cup has only 33 calories, gives you a healthy dose of fiber and minerals, 200% of your needed Vitamin A, 134% of Vitamin C, and 684% of Vitamin K (NOTE: You do need to be aware that if you are on blood thinners, high doses of K may be dangerous.  Check with your doctor about your own levels).  It is a great choice for lowering your cholesterol, elevating your iron, and providing your body with blood-cleaning chlorophyll.

And it’s delicious.  And simple to prepare.

(Shown: Purple Kale, Dinosaur or Lacitano Kale, and Green Kale)

A few simple ways to get started:

Add it to a smoothie.  The rich, green flavor may be a bit much at first (spinach tastes a bit more “neutral” when blended), so try just one stem, and build up until you are actually craving the taste, 3-4 stems is ideal.  I promise, the craving happens, for kids and adults.

Steam it, or try sautéing it in a bit of coconut oil, or sesame oil with minced garlic.  Top with a sprinkle of chili flakes or sesame seeds and sea salt.

Saute as mentioned above, using one head kale, and toss with 2 cups cooked quinoa (red is my favorite).  If desired, chop up 1/2 cup sun-dried tomatoes.  This is a dish I make over and over that even kale newbies love.

 (source: eatmorekale.com)

Make kale chips–so easy and a fantastic substitute for greasy potato chips.  Just chop 1 bunch kale into bite size pieces, toss with 2 T. sesame oil or melted coconut oil, and a few shakes of sea salt.  Bake at 350 for 12-15 minutes.  (Check back for more kale chip recipes in the recipe section, coming soon!)  There are so many must-have-more-now versions of kale chips–cheesy, spicy, even chocolatey.

My favorite kale salad:  olive oil, lemon juice and salt massaged in.  I usually use 2 or so tablespoons oil, 1/2 of a lemon, and about 1/4 teaspoon salt.  Use your hands and really massage the kale.  Not only does it break up the fibers, it is good for your skin!  If you like, throw in some avocado and pine nuts, and even pomegranate seeds.  So quick and simple, so delicious.  This is one of my man’s favorites.

Substitute kale for romaine in a “Caesar” salad.  It is ah-mazing.  The heartiness of the kale is a wonderful balance for the richer flavor of Caesar.  Try this vegan version. It’s soy-free if you use Coconut Aminos rather than soy sauce.

Practically anything you do with your usual greens, you can do with kale.  For the most benefit, eat several times per week as part of your new healthy diet.  It’s incredible for your eyes, nails and skin, and for cleaning and oxygenating your blood.  More oxygen in your blood = more energy!