Kale is an antioxidant-rich leafy green vegetable that’s both delicious and nutritious. It has few calories but plenty of calcium, vitamin A, potassium and fiber for added benefit.
One cup of raw kale provides 200% the recommended daily value for vitamin A, 600% for vitamin K and 130% of the daily value for vitamin C. It also supplies B6 and manganese.
Saute
Sauteed kale is an indispensable side dish in every vegan kitchen. Not only is it a quick way to incorporate healthy vegetables into meals, but you can enjoy them year round!
Before cooking kale, first remove its thick stems. Next, chop up the leaves into bite-sized pieces and wash them thoroughly; this allows the kale to break down more easily when cooked.
Once the kale has been washed, heat oil in a large skillet over medium-high heat. Add onions and garlic and cook until just beginning to brown, 3-4 minutes.
While the onions and garlic cook, trim away any kale stems and discard them. Next, wash and chop up the kale into bite-size pieces before spinning dry or drying with paper towels.
Once the kale has been washed and dried, heat it in a skillet over medium-high heat with an occasional splash of olive oil until wilted and starting to turn darker green in color – about 3 minutes. Season with salt and pepper before serving.
This quick and simple recipe takes less than 20 minutes to prepare, making it the perfect side dish to any meal. Plus, it’s vegan-friendly, gluten-free, and delicious!
Massage
Kale is a nutritious cruciferous vegetable packed with essential vitamins and minerals like Vitamins A, C, K, calcium, iron, folate, potassium, phosphorus, copper, Omega 3s/6s, flavonoids/carotenoids/dietary fiber – just to name a few! However it can be bitter when raw or not properly prepared.
That’s why we like to take the time to massage kale, whether for a salad or as part of an easy snack like Kale Chips. The end result is silky and tender, enhanced with oil and salt.
To make kale easier to chew, add fat such as olive oil to soften its tough fibers. I suggest using about one tablespoon per bunch for best results.
Once the kale has been thoroughly coated in oil, I begin massaging it gently with my hands. I have found that a light circular motion produces the most beneficial results.
It may take a few minutes, but the leaves will become tender. You can also add salt and some acid like lemon juice if desired.
If you’re not planning on eating the massaged kale right away, store it in an airtight container in your fridge for up to 3 days. It also makes a great addition to soups and stews with high carbohydrate contents like potatoes or lentils.
Steam
Kale is an incredibly nutritious vegetable that can be eaten raw or added to many dishes. It has several health benefits, such as lowering cholesterol and decreasing the risk of cardiovascular disease. Furthermore, kale may reduce cancer risks since it contains plenty of antioxidants and vitamin C.
Steaming kale is an incredibly quick and effortless way to add flavor to your meal. Just be mindful not to overcook it; otherwise, the leaves will become mushy and lose their vibrant hue and texture.
Sauteing kale on the stovetop is another popular way to prepare this nutritious green. This method requires little time and can be accomplished quickly in a hot pan with some extra virgin olive oil.
To quickly wilt kale, saute it in some oil while it’s still damp. Doing this creates steam which helps to break down its fibrous leaves.
This technique can be used with all types of kale and is my go-to way to prepare this nutritious vegetable. Garlic adds an irresistible flavor, but for extra zest I like adding in some lemon juice and crushed red pepper flakes for extra kick.
Roast
If you enjoy kale but don’t always have time for sauteing, steaming, massaging or wilting it, roasting is your answer. This method produces tender kale with crispy edges as well as bringing out its sweet flavor which can be served alongside roast chicken, pork or fish.
Start by thoroughly rinsing the kale. Doing this helps remove any dirt and prevents it from clogging your salad spinner.
Next, cut the kale into bite-size pieces. Doing this helps prevent it from overcooking and becoming bitter.
Once your kale has been torn into bite-size pieces, drizzle it with olive oil and seasonings. Spread it out onto a baking sheet and bake until light brown in color – about 15 minutes or so.
You can store this roasted kale recipe in the fridge for up to one week and use it in salads, soups, stir-fries or as a garnish on grilled meats.
This recipe is ideal for serving during the holidays or whenever you’re in need of an elegant vegetable side dish. It’s simple to double, and the kale keeps well in the refrigerator.
Tuscan kale is a popular variety, but other types of kale work just as well in this recipe. If you prefer curly kale instead of Tuscan kale, that can easily be substituted as well.
Juice
Juicing has seen a meteoric rise in popularity over the last few years. People who struggle to incorporate enough vegetables into their diets may find that juices provide them with all of the essential vitamins and minerals they require.
Kale is an excellent source of fiber, which aids digestion and helps lower blood cholesterol levels. Furthermore, it contains lutein which may have beneficial effects on heart disease risk factors.
Kale can be enjoyed raw in salads, soups or mashed potatoes. You could also roast the leaves or incorporate them into pizza for an extra special touch.
One popular way to enjoy kale is by adding it to a smoothie or juice. By including the stems in your drink, you not only enhance its texture and nutritional value but also add extra fiber for greater satiation.
Mixing your kale intake with fruit can maximize its nutritional benefits. Fruits are packed full of essential vitamins and minerals that will help supplement your daily servings of kale.
Consuming a variety of fruits and vegetables has another significant advantage; they can reduce your caloric intake, which is essential for weight loss and maintenance. However, it should be noted that a juice-only diet may deprive you of essential nutrients like iron or fats.
Furthermore, the high natural sugars found in green juices may lead to fluctuations in blood-sugar levels. Thus, those with diabetes or trouble managing blood sugar should refrain from juicing.
Stems
Kale stems may not be as popular as their leafy counterparts, but when cooked properly they can be tasty and nutritious. From juicing to pickling, roasting to adding to soups or stir-fries – there are numerous ways to use these tough yet fibrous pieces of this beloved green.
One of the best ways to incorporate kale stems into your menu is by making a creamy pesto. To do so, blanch them in boiling water for 2 or 3 minutes, cool, then process through a high-powered blender or juicer.
Another way to utilize kale stems is by cooking them along with its leaves in a saute. This method helps break down tough, fibrous ribs of the vegetable without compromising flavor, making it perfect for using up leftover kale from salads that often wilt in the fridge before being utilized.
For added texture and crunch, try chiffonading or julienne-ing your kale stems before cooking them. This technique will give them a bite-sized, crunchy texture that’s more satisfying than chewing on large, shredded chunks of kale.
Kale stems can also be added to vegetable soup, either as a thickening agent or for making it into broth-based broth that breaks down the tough fibrous parts of the plant. Whether making classic minestrone-style or creamy puree, adding these sturdy stems will improve its flavor even further.