This versatile vegetable is also packed with nutrients. A cup can pack about half your daily requirements for calcium and also comes with a perfect ratio of magnesium. By now you should probably realize that anything leafy and green is probably healthful for you, right? Right! And stop sighing about how it tastes. After you try these 9 delicious recipes, come back to me and let me know what you think. I guarantee one of these will provide you with a way to fill your day with some greens. Get cooking and eat up...
1. Kale and Bok Choy Sautee with Spices
Ingredients:
- 1 bunch kale
-1 bunch Bok Choy
- 1 tbsp turmeric
-Red Pepper Flakes
-1/2 tbsp ginger
-1/2 tbsp cumin
- 1 tbsp Oregano
-2 tbsp Coconut Oil (CO)
-1/2 a sweet onion chopped finely
-1 garlic clove
-salt and pepper to taste
-1/2 cup of Pacific Brand Vegetable Broth
Preparation:
1. Heat a pan with the coconut oil on medium-heat. Once hot, add the onions and garlic and cook until tender (about 8 minutes).
2. While the onion is cooking, wash the veggies and chop into fine pieces (mine are about 2 inches long, 1 inch wide for reference)
3. If the onion is cooked (should begin to smell aromatic in the kitchen and they will look more clear in color) then add the veggies and more CO if needed.
4. Toss in the spices, and salt and pepper to your liking, and then stir adequately for about 2 minutes.
5. Once everything seems mixed, cover the pan and leave it on medium-low heat for no more than 5 minutes, checking on your veggies at the 3 minute mark. If they are dark green and the stem parts are tender, they are ready. If they start to look wilty, then remove immediately, they are cooked! It is better to have them more raw than soggy.
6. Once you place the dish in a bowl, pour on the 1/2 cup of veggie broth and mix completely. Serve warm immediately!
Ingredients:
- 1 bunch kale
-1 bunch Bok Choy
- 1 tbsp turmeric
-Red Pepper Flakes
-1/2 tbsp ginger
-1/2 tbsp cumin
- 1 tbsp Oregano
-2 tbsp Coconut Oil (CO)
-1/2 a sweet onion chopped finely
-1 garlic clove
-salt and pepper to taste
-1/2 cup of Pacific Brand Vegetable Broth
Preparation:
1. Heat a pan with the coconut oil on medium-heat. Once hot, add the onions and garlic and cook until tender (about 8 minutes).
2. While the onion is cooking, wash the veggies and chop into fine pieces (mine are about 2 inches long, 1 inch wide for reference)
3. If the onion is cooked (should begin to smell aromatic in the kitchen and they will look more clear in color) then add the veggies and more CO if needed.
4. Toss in the spices, and salt and pepper to your liking, and then stir adequately for about 2 minutes.
5. Once everything seems mixed, cover the pan and leave it on medium-low heat for no more than 5 minutes, checking on your veggies at the 3 minute mark. If they are dark green and the stem parts are tender, they are ready. If they start to look wilty, then remove immediately, they are cooked! It is better to have them more raw than soggy.
6. Once you place the dish in a bowl, pour on the 1/2 cup of veggie broth and mix completely. Serve warm immediately!
2. Kale and Pepper Stir-Fry
Ingredients:
-1 bunch of kale, washed and torn into small shreds
-1 red bell pepper sliced
-2 tsp. fresh grated ginger
-1 tsp kosher sea salt
-2 tbsp coconut oil
- 1 tbsp wheat-free soy sauce (you may also substitute coconut aminos, or opt out of the soy sauce completely)
-1/2 tsp. sesame seed oil
-1 tsp sunflower seeds
Preparation:
1. Cook the pepper, ginger, salt, and oil in a large skillet over medium-high until tender, 2-3 minutes.
2. Add the kale and soy sauce and cook, tossing occasionally, until tender, 6-8 min.
3. Once cooked and in a serving bowl, add the sesame seed oil and sprinkle the sunflower seeds.
Ingredients:
-1 bunch of kale, washed and torn into small shreds
-1 red bell pepper sliced
-2 tsp. fresh grated ginger
-1 tsp kosher sea salt
-2 tbsp coconut oil
- 1 tbsp wheat-free soy sauce (you may also substitute coconut aminos, or opt out of the soy sauce completely)
-1/2 tsp. sesame seed oil
-1 tsp sunflower seeds
Preparation:
1. Cook the pepper, ginger, salt, and oil in a large skillet over medium-high until tender, 2-3 minutes.
2. Add the kale and soy sauce and cook, tossing occasionally, until tender, 6-8 min.
3. Once cooked and in a serving bowl, add the sesame seed oil and sprinkle the sunflower seeds.
3. Kale, Broccoli, and Feta* sautee
Ingredients:
-4 cups broccoli florets
-1 tsp kosher sea salt
-1 tsp black pepper
-3 tbsp olive oil
-1 medium bunch torn kale
-1/2 cup pitted kalamata olives
-1/2 cup crumbled feta*
Preparation:
1. Cook the broccoli, salt, pepper, and oil in a large skillet over medium-high, tossing occasionally, until tender, 8-10 minutes.
2. Add the kale and cook until tender, 6-8 minutes.
3. Once finished, add the olives and feta** if you are eating dairy.
Ingredients:
-4 cups broccoli florets
-1 tsp kosher sea salt
-1 tsp black pepper
-3 tbsp olive oil
-1 medium bunch torn kale
-1/2 cup pitted kalamata olives
-1/2 cup crumbled feta*
Preparation:
1. Cook the broccoli, salt, pepper, and oil in a large skillet over medium-high, tossing occasionally, until tender, 8-10 minutes.
2. Add the kale and cook until tender, 6-8 minutes.
3. Once finished, add the olives and feta** if you are eating dairy.
4. Kale, Radicchio, and Orange Salad
Ingredients:
-1 segmented orange and its juice
-1/2 cup olive oil
-2 tbsp red wine vinegar
-1 tsp of salt and pepper each
-medium bunch of torn kale
-1/2 small head radicchio
-1/4 cup raw cashews or walnuts*
Preparation:
1. Combine the orange, oil, vinegar, salt, and pepper in a bowl. Add the kale and the radicchio and toss to combine. Sprinkle with the nuts if you are not nut-free*.
Ingredients:
-1 segmented orange and its juice
-1/2 cup olive oil
-2 tbsp red wine vinegar
-1 tsp of salt and pepper each
-medium bunch of torn kale
-1/2 small head radicchio
-1/4 cup raw cashews or walnuts*
Preparation:
1. Combine the orange, oil, vinegar, salt, and pepper in a bowl. Add the kale and the radicchio and toss to combine. Sprinkle with the nuts if you are not nut-free*.
5. Potato, Kale and Fennel Hash
Ingredients:
-3/4 lb. potatoes (cut into 1/2-inch thin pieces)
-1 chopped large bulb fennel
-1 tsp salt and pepper each
-3 tbsp coconut oil
-medium bunch torn kale
-Hot sauce (check the ingredients-- should say vinegar and pepper only, no funky corn syrup!)
Preparation:
1. Cook the potatoes, fennel, salt, pepper, and oil in a large skillet over medium, tossing until golden and tender, 15-20 minutes. Add 1 medium bunch torn kale, until wilted, 8-10 minutes. Serve with hot sauce.
Ingredients:
-3/4 lb. potatoes (cut into 1/2-inch thin pieces)
-1 chopped large bulb fennel
-1 tsp salt and pepper each
-3 tbsp coconut oil
-medium bunch torn kale
-Hot sauce (check the ingredients-- should say vinegar and pepper only, no funky corn syrup!)
Preparation:
1. Cook the potatoes, fennel, salt, pepper, and oil in a large skillet over medium, tossing until golden and tender, 15-20 minutes. Add 1 medium bunch torn kale, until wilted, 8-10 minutes. Serve with hot sauce.
6. Kale Ceasar Salad
Ingredients:
-1/2 cup Mayonnaise (see here for a paleo recipe)
-2 tbsp lemon juice
-2 tbsp olive oil
-1 tsp. Dijon Mustard
-1/4 cup grated parmesan*
-1 tsp each salt and pepper
-2 chopped hard-boiled eggs*
-1/4 thinly sliced red onion
-1/2 medium bunch thinly slice kale
Preparation:
1. Whisk the mayo, lemon juice, parmesan*, oil, and mustard in a large bowl.
2. Season with salt, pepper and add the kale, chopped eggs, and onion.
3. Toss to combine and serve.
*Opt out of these ingredients if you are dairy free or do not eat animal products.*
Ingredients:
-1/2 cup Mayonnaise (see here for a paleo recipe)
-2 tbsp lemon juice
-2 tbsp olive oil
-1 tsp. Dijon Mustard
-1/4 cup grated parmesan*
-1 tsp each salt and pepper
-2 chopped hard-boiled eggs*
-1/4 thinly sliced red onion
-1/2 medium bunch thinly slice kale
Preparation:
1. Whisk the mayo, lemon juice, parmesan*, oil, and mustard in a large bowl.
2. Season with salt, pepper and add the kale, chopped eggs, and onion.
3. Toss to combine and serve.
*Opt out of these ingredients if you are dairy free or do not eat animal products.*
7. Sautéed Kale with Apples and Bacon
Preparation:
1. Cook 4 slices bacon in a large skillet over medium until crisp, 6-8 minutes; remove and crumble.
2. Add 1 sliced onion and 1 sliced apple to the drippings and cook until tender, 4-6 min.
3. Add 1 medium torn bunch of kale and season with salt and pepper (1 tsp each).
4. Cook until tender, 8-10 min.
5. Place in a serving bowl, add the bacon back and 1 tbsp. apple cider vinegar.
Preparation:
1. Cook 4 slices bacon in a large skillet over medium until crisp, 6-8 minutes; remove and crumble.
2. Add 1 sliced onion and 1 sliced apple to the drippings and cook until tender, 4-6 min.
3. Add 1 medium torn bunch of kale and season with salt and pepper (1 tsp each).
4. Cook until tender, 8-10 min.
5. Place in a serving bowl, add the bacon back and 1 tbsp. apple cider vinegar.
8. "Creamy" Kale Gratin
Preparation:
1. Cook 1 medium bunch torn kale, 1 sliced shallot, 1 cup of small portabella mushrooms sliced, 1 tsp salt and pepper each, and 2 tbsp of EVOO in a large skillet over medium until tender, about 8 min.
2. Mix in 1/4 cup of coconut milk and 1 tbsp of unsalted butter (or coconut butter, if dairy-free).
3. Transfer to baking dish and bake at 375F until golden, 7 min.
Preparation:
1. Cook 1 medium bunch torn kale, 1 sliced shallot, 1 cup of small portabella mushrooms sliced, 1 tsp salt and pepper each, and 2 tbsp of EVOO in a large skillet over medium until tender, about 8 min.
2. Mix in 1/4 cup of coconut milk and 1 tbsp of unsalted butter (or coconut butter, if dairy-free).
3. Transfer to baking dish and bake at 375F until golden, 7 min.
9. Mustardy Kale and Butternut Squash
Preparation:
1. Cook 1 package of butternut squash chopped into square pieces (about 1lb package) in 2 tbsp olive oil in a pan over medium. After tossing, cover for 10-12 minutes until soft.
2. Add 1 medium bunch torn kale, 1 cup Pacific brand vegetable broth, 1 tbsp mustard*, 1 tsp each salt and pepper.
3. Cook, tossing occasionally, until tender, 8-10 min.
*Opt out of the mustard if you don't like it or if it contains grains.
Preparation:
1. Cook 1 package of butternut squash chopped into square pieces (about 1lb package) in 2 tbsp olive oil in a pan over medium. After tossing, cover for 10-12 minutes until soft.
2. Add 1 medium bunch torn kale, 1 cup Pacific brand vegetable broth, 1 tbsp mustard*, 1 tsp each salt and pepper.
3. Cook, tossing occasionally, until tender, 8-10 min.
*Opt out of the mustard if you don't like it or if it contains grains.
10. Lemon-dill pilaf with Kale and Chilies
Preparation:
1. Cook 1 chopped onion, 1 chopped red chili, 1/2 medium bunch of chopped kale, 1 tsp each salt and pepper, and 2 tbsp CO in a large saucepan over medium, tossing occasionally, until tender, 8-10 min.
2. Add 1 cup white rice and 2 cups water, cover and simmer until the rice is tender, 20-25 minutes**.
3. Once done, add 2 tbsp lemon juice and chopped dill each.
**If you don't do rice, then boil 1 head of cauliflower separately, and chop in a food processor until it looks like rice. Add it to the kale once the kale is cooked and serve (you may want to add some EVOO at the end this way).
So these are the recipes! Try a different one every day this week and I guarantee you won't be bored. Before I leave you, I just want to give a thanks to RealSimple.com for the inspiration for this article (and providing most of the pictures) and my Aunt who showed me these kale recipes in the first place! Yes I tuned them to my taste buds and "paleofied" them just a bit, but hey, now they are available to your liking, easily! Have a beautiful day now!
Preparation:
1. Cook 1 chopped onion, 1 chopped red chili, 1/2 medium bunch of chopped kale, 1 tsp each salt and pepper, and 2 tbsp CO in a large saucepan over medium, tossing occasionally, until tender, 8-10 min.
2. Add 1 cup white rice and 2 cups water, cover and simmer until the rice is tender, 20-25 minutes**.
3. Once done, add 2 tbsp lemon juice and chopped dill each.
**If you don't do rice, then boil 1 head of cauliflower separately, and chop in a food processor until it looks like rice. Add it to the kale once the kale is cooked and serve (you may want to add some EVOO at the end this way).
So these are the recipes! Try a different one every day this week and I guarantee you won't be bored. Before I leave you, I just want to give a thanks to RealSimple.com for the inspiration for this article (and providing most of the pictures) and my Aunt who showed me these kale recipes in the first place! Yes I tuned them to my taste buds and "paleofied" them just a bit, but hey, now they are available to your liking, easily! Have a beautiful day now!
RSS Feed