9 Healthy Kale Recipes

Via Mercola Natural Health Articles by communities@mercola.com (Dr. Joseph Mercola)

By Dr. Mercola

Kale is an unassuming leafy green that many people bypass due to its slightly bitter flavor. But if you
learn to use it creatively, kale can be quite tasty, which is only one reason to eat this vegetable. In the
realm of superfoods, and certainly of green leafy vegetables, kale is king (or close to it!).

One cup of kale contains just around 30 calories but will provide you with seven times the daily
recommended amount of vitamin K, twice the amount of vitamin A and a day's worth of vitamin C, plus
much more.

Kale Dubbed the 'New Beef'

Kale has a 3:1 carbohydrate-to-protein ratio – an exceptionally high amount of protein for any vegetable,
and one reason why it has recently been acclaimed as the "new beef."

Surprisingly, like meat, kale contains all nine essential amino acids needed to form the proteins within
your body: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
– plus, nine other non-essential ones for a total of 18.

Further, the amino acids in kale are easier to extract by your body compared to those in meat. When
consuming a steak, for instance, your body has to expend great metabolic resources to break down the
massive, highly complex, and intricately folded protein structures within mammalian flesh back down into
their constituent amino acids.

Then, later, these extracted amino acids must be reassembled back into the same, highly complex,
intricately folded and refolded human proteins from which your body is made. This is a time-consuming,
energy-intensive process, with many metabolic waste products released in the process.

Kale, on the other hand, is easier for your body to use, yet can be considered "meaty" and worthy of
being considered as a main course in any meal (and you can try out numerous recipes in which kale is
the star player below).

If You Want to Flood Your Body with Antioxidants, Vitamins, and

Minerals, You'll Want to Eat Kale
Many people have difficulty consuming enough vitamins and minerals, but this becomes simple if you eat
kale regularly. Most notably, one cup of kale contains over 10,000 IUs of vitamin A, most of which is
delivered the form of natural beta-carotene, as well as significant amounts of vitamin K.

And as far as calcium is concerned, one cup of kale will give you 90 milligrams in a highly bioavailable
form. One calcium bioavailability study found that calcium from kale was 25% better absorbed than
calcium from milk.1

Kale is also an excellent source of magnesium, and as a cruciferous vegetable has many of the same
cancer-fighting properties as broccoli, cabbage, and Brussels sprouts. And, kale is loaded with both lutein
and zeaxanthin at over 26 mg combined, per serving.

Of all the carotenoids, only zeaxanthin and lutein are found in your retina, which has the highest
concentration of fatty acids of any tissue in your body. This is because your retina is a highly light- and
oxygen-rich environment, and it needs a large supply of free radical scavengers to prevent oxidative
 damage there.

Your body concentrates zeaxanthin and lutein in your retina to perform this duty, and consuming these
antioxidants may help to ward of eye problems like age-related macular degeneration. What else do you
gain when you eat kale?

Anti-inflammatory properties that may help prevent arthritis, heart disease, and autoimmune
diseases
Plant-based omega-3 fats for building cell membranes, protecting against heart disease and
stroke, and regulating blood clotting
Cancer-fighting sulforaphane and indole-3-carbinol
An impressive number of beneficial flavonoids, including 32 phenolic compounds and three
hydroxycinamic acids to help support healthy cholesterol levels and scavenge free radicals

Curly Kale to Dinosaur Kale: What's the Difference?

There are multiple varieties of kale, which descended from wild cabbage. The oldest variety is curly kale,
which has ruffled leaves, a deep-green color and a bitter, pungent flavor. More "recent" varieties are
ornamental kale, Russian, and dinosaur kale, the latter of which has blue-green leaves and a more
delicate taste than curly kale.2 Ornamental kale, sometimes called salad savoy, was originally used as a
decorative garden plant (it comes in green, white, and purple colors), although it can also be eaten and
has a mellow flavor and tender texture.
 When choosing kale, look for firm, fresh deeply colored leaves with hardy stems. Avoid leaves that are
brown or yellow or that contain holes. Kale with smaller leaves tends to be more tender and milder than
larger-leaved kale. Choose organic varieties (or grow your own) and store it in your refrigerator
(unwashed) in a plastic storage bag (remove as much air as you can). Ideally, eat kale as soon as you
can, because the longer it sits the more bitter the flavor becomes.3

9 Tasty Kale Recipes

If you avoid kale because of its bitter taste, you'll be pleasantly surprised by the recipes that follow.
Posted by Health.com,4 these recipes feature kale in fresh new ways that will tempt your taste buds and,
with this much variety, there's something for everyone.

Make it a goal to make your way through each recipe on this list… and remember to source locally grown
organic produce, organic pastured eggs, raw dairy products, and grass-fed meats as much as possible. I
also recommend swapping out olive oil for coconut oil in cases where the oil will be heated during
cooking.

1. Two-Bean Soup with Kale 5

Ingredients

3 tablespoons olive oil

1 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 teaspoon salt, divided
2 garlic cloves, minced
4 cups organic vegetable broth, divided
7 cups stemmed, chopped kale (about 1 bunch)
2 (15-ounce) cans no-salt-added cannellini
beans, rinsed, drained, and divided
1 (15-ounce) can no-salt-added black beans,
rinsed and drained
1/2 teaspoon freshly ground black pepper
1 tablespoon red wine vinegar
1 teaspoon chopped fresh rosemary

Preparation

1. Heat a large Dutch oven over medium-high

heat. Add olive oil to pan; swirl to coat. Add
onion, carrot, and celery, and sauté for 6
minutes or until tender. Stir in 1/4 teaspoon salt
and garlic; cook for 1 minute. Stir in 3 cups
vegetable broth and kale. Bring to a boil; cover,
reduce heat, and simmer for 3 minutes or until
kale is crisp-tender.
2. Place half of cannellini beans and remaining 1
cup vegetable broth in a blender or food
processor; process until smooth. Add pureed
bean mixture, remaining cannellini beans,
 black beans, and pepper to soup. Bring to a
boil; reduce heat, and simmer for 5 minutes.
Stir in remaining 1/4 teaspoon salt, vinegar,
and rosemary.

2. Raw Kale, Grapefruit, and Toasted Hazelnut Salad

Ingredients

2 pink grapefruits
1/2 small red onion, thinly sliced, divided
1/4 cup fresh lemon juice
1/2 cup fat-free plain yogurt
2 tablespoons extra-virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
8 ounces lacinato kale, very thinly sliced, or baby kale leaves
1 ounce toasted hazelnuts, chopped (1/3 cup)

Preparation

1. Peel and segment grapefruit; reserve 3 tablespoons of juice in a

large bowl. Mince 2 rings onion. Add to grapefruit juice, with lemon
juice, yogurt, oil, salt, and pepper. Whisk until well mixed.
2. Toss in kale. Top with remaining onion, grapefruit, and hazelnuts.

3. Braised Kale Frittata

Ingredients

6 large organic, pastured eggs

4 large egg whites
3/4 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 ounce Gruyère or Parmesan cheese, grated (3 Tbsp.)
2 tablespoons chopped oregano
Cooking spray
2 cups Braised Kale without cheese, drained, finely chopped
3/4 cup chopped cherry tomatoes

Preparation

1. Preheat oven to 375°F. In a large bowl, whisk the first 6 ingredients

(through oregano).
2. Lightly coat an 8-inch ovenproof cast-iron or nonstick skillet with
cooking spray. Heat over medium. Add the kale and tomatoes.
Cook, stirring, until hot (about 3 minutes). Add the eggs and swirl to
 distribute.
3. Transfer to the oven and bake until set and hot (about 20 minutes).
Cut in wedges.

4. Crispy Tamari Kale Chips

Ingredients:

2 teaspoons olive oil

2 teaspoons tamari
2 teaspoons sherry vinegar
1/2 pound kale, coarse stems removed and leaves torn (about 6
cups)
2 tablespoons freshly grated Parmesan cheese

Preparation

1. Preheat oven to 425°.

2. Combine 2 teaspoons each olive oil, tamari, and sherry vinegar; toss
with 1/2 pound kale, coarse stems removed and leaves torn (about 6
cups).
3. Divide kale mixture among 2 shallow baking pans; bake until crisp
and golden (about 15 minutes), stirring occasionally.
4. Sprinkle with 2 tablespoons freshly grated Parmesan cheese.

5. Roasted Squash and Kale Salad

Ingredients:

1 butternut squash
2 tablespoons olive oil
3 tablespoons brown sugar
1/2 teaspoon salt
1/3 teaspoon pepper
1 pound kale, thinly sliced
1 cucumber, peeled and julienned
1/4 cup thinly sliced red onion
2 teaspoons low-sodium soy sauce
1 tablespoon fresh lime juice
2 teaspoons sesame oil
1 teaspoon sugar
2 tablespoons creamy peanut butter
2 teaspoons fresh ginger
1 tablespoon water

Preparation
 1. Preheat oven to 400°.
2. Peel, seed, and cut butternut squash into 1-inch chunks.
3. Toss with olive oil, brown sugar, salt, and pepper; bake for 25
minutes. Remove from oven; cool.
4. Toss with kale, cucumber, and red onion.
5. In a blender, purée low-sodium soy sauce, fresh lime juice, sesame
oil, sugar, creamy peanut butter, fresh ginger, and water.
6. Drizzle salad with dressing; serve.

6. Barley-Stuffed Poblanos

Ingredients

3 tablespoons olive oil, divided

1 large onion, diced
1 1/2 cups barley, soaked overnight and drained
1 bunch kale, thick stems removed, leaves chopped
1 1/8 teaspoons chili powder, divided
3 garlic cloves, minced
1 (28-ounce) can whole peeled tomatoes, crushed
1/4 teaspoon kosher salt
6 large poblano peppers
2 ounces white cheddar, grated (1/2 cup)
3 slices Monterey Jack cheese, halved
1/2 cup crumbled queso fresco

Preparation

1. In a large saucepan, heat 1 tablespoon oil over medium heat. Add

onion and cook until soft (5-7 minutes). Add barley and 3 3/4 cups
water and cook until barley is tender (about 30 minutes). Stir kale
and 1/8 teaspoon chili powder into barley until kale is wilted; mix in
cheddar.
2. Meanwhile, in a heavy pot, heat remaining oil over medium heat.
Add garlic and cook 3 minutes. Add tomatoes, remaining 1 teaspoon
chili powder, and salt; bring to a boil. Reduce heat and simmer,
stirring occasionally, until sauce thickens (about 30 minutes). Turn
heat to low; cover.
3. Preheat broiler with rack in middle position. Slice off stems from
peppers to make a wide hole for stuffing; reserve stems. Using a
small knife, carefully remove membranes and seeds. Stuff peppers
tightly with barley mixture; return stem ends to top of peppers. Place
in a large, broiler-proof baking dish; broil until peppers are charred
and soft (20 minutes), turning once halfway through. Add tomato
sauce to pan around peppers; cover each pepper with 1/2 slice
Monterey Jack. Broil until cheese melts (1-2 minutes). Transfer
peppers to plates with sauce; top each with 1 tablespoon plus 1
teaspoon queso fresco.
7. Tuscan Kale with Almonds, Plums, and Goat Cheese

Ingredients

1 tablespoon lemon juice

1 tablespoon honey
1 teaspoon tamari or low-sodium soy sauce
1/2 teaspoon Dijon mustard
1 tablespoon olive oil
1 pound Tuscan Kale, Swiss chard or spinach, tough ribs removed
and sliced thin (about 8 cups)
1/4 cup sliced seasoned almonds (such as Almond Accents)
2 plums, halved, pitted and cut into wedges
2 ounces crumbled goat cheese
1/4 teaspoon freshly ground black pepper

Preparation

1. Whisk together the first 5 ingredients (through olive oil) in a large

serving bowl.
2. Add remaining ingredients to dressing, and toss well to combine.
3. Divide salad among 4 salad plates, and serve immediately.

8. Chicken and White Bean Soup with Greens

Ingredients

1 tablespoon olive oil

1 1/4 cups thinly sliced leeks, white part only
1 large garlic clove, crushed
1/2 cup (1/4-inch-thick) slices carrot
6 cups reduced-sodium, fat-free chicken broth
1 1/2 cups skinless, boneless, shredded, rotisserie chicken
1 (2-inch) fresh rosemary sprig
1 (19-ounce) can cannellini beans, rinsed and drained
1 cup packed roughly chopped fresh kale
1 cup packed baby spinach
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh parsley

Preparation

1. Heat oil in a stockpot or Dutch oven over medium heat. Add leeks
and garlic; cook, stirring occasionally, for 3–4 minutes or until tender
but not browned. Add carrots, and cook, stirring for 1 minute. Add
broth, chicken, and rosemary; bring to a boil. Reduce heat, and
 simmer for 5 minutes, skimming occasionally.
2. Add beans and kale, and simmer for about 5 minutes more. Add
spinach, and cook for 2–3 minutes more or until tender. Season with
salt and pepper.
3. Remove rosemary sprig and garlic clove. Ladle soup into 6 warm
bowls; sprinkle each with 1/2 teaspoon parsley.

9. Braised Kale

Ingredients

1 large (14-oz) bunch kale

2 tablespoons extra-virgin olive oil
8 garlic cloves, chopped
3/4 cup lower-sodium chicken broth
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 ounce grated Parmesan (optional)

Preparation

1. Strip the kale leaves from the tough stems. Discard the stems;
coarsely chop the leaves. Rinse well in a colander, leaving the water
on the leaves.
2. Heat the oil in a large skillet over low heat. Add the garlic and cook,
stirring, until it's golden and aromatic (3-4 minutes). Transfer the
garlic to a dish and reserve.
3. Reheat the oil over medium heat, then add the kale and the broth.
Cover and simmer until the kale is tender (3-4 minutes). Season with
the salt and pepper. Transfer to a serving platter and top with the
garlic and Parmesan, if desired.

Sources:
Health.com

Related Articles:

What is Kale Good For?

Crouching Garnish, Hidden Superfood: The Secret Life of Kale

The Latest About Cabbage

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