This superfood has gotten a lot of attention recently – and there’s good reason for it. Kale is a very nutrient-dense green. It’s rich in fiber and one of the world’s best sources of vitamin K. Not only is it a nutrition powerhouse, but it can also be pretty delicious when prepared correctly. Here are just a few tasty ways to add this nutrition powerhouse to your plate.
1. Make chips
Turn this leafy green into a crunchy, salty snack, and you’ll never reach for those potato chips again! Keep it simple by drizzling with olive oil and salt and bake or microwave until crispy, or spice things up by playing with different seasonings, like dill, sriracha and lime. Warning: kale chips are highly addictive.
2. Eat it raw
Add a nutritional boost to your salad or slaw by adding kale. Kale can be a bit tough and bitter, though, so if you are eating it raw, give the kale a good massage and chop it up into thin strands to make it more delicate and easier to eat. To balance out the bitterness and round out your salad, go for a zesty vinaigrette (citrus works really well) and indulgent toppings like Parmesan, nuts and dried cranberries.
3. Use it as a wrap
Next taco Tuesday, replace your taco shell with the kale for a low-carb, high-fiber alternative. This is not your typical lettuce wrap; kale is large and sturdy, making it the perfect green to make a wrap out of. Use it for Asian wraps, burritos, chicken wraps, fajitas, shawarma, breakfast wraps – the possibilities are endless!
4. Sautee it
One of the easiest – and tastiest – ways to turn this fibrous green into a side dish that’s hearty and healthy. Cook in a frying pan over medium high heat with a bit of oil and garlic, and in minutes you’ve got delicious greens to add to your meal.
5. Put it in a smoothie
Don’t worry, we’re not recommending you blend up some kale, plug your nose and take a gulp. But if you’re not keen on the taste of kale, adding a handful to your morning fruit smoothie is a great way to add nutrients to your breakfast and cover up the taste. Kale goes particularly well with kiwi, blueberry and pineapple.
6. Add it to your stir-fry
You probably already make a mean stir-fry as quick and easy weeknight dinner, so you might as well add some kale to it to increase the greenery! Cook up in your wok with ginger, garlic, low-sodium-soy that leftover chicken breast and any veggies you have lying around, and you’re in for a delicious Asian-inspired meal with kale front and center that the whole family will love.
7. Make it into pesto
Let’s face it – kale might be unappealing to some. But making it into a pesto, is a great way to ease picky eaters into incorporating it into their diet. Replace the basil in your pesto recipe with kale, and smear it on pasta, zoodles, pizza, chicken, and even omelets to reap its nutritional benefits.
8. Juice it
For those that own a juicer, kale is one of the healthiest things you can juice. Add some extra flavor by mix it with apple and lemon. But don’t get carried away covering the taste with sweet fruits – you’ll end up with a sugary drink more likely to sabotage your fitness goals than help them.
9. Add it to stew or soup
With fall just around the corner, we’re all looking for warm, hearty, comforting foods that are still healthy and nutritious. Enter kale soup. Kale is the perfect green to throw into a pot of soup or stew – strong enough to survive the heat, but it becomes deliciously tender once simmered down. Whether you go classic (kale and white bean stew), unconventional (kale and apple soup) or somewhere in the middle (turkey chili with kale), kale is sure to become a go-to add-in when you’re craving a hot bowl of brothy goodness that meets your nutritional needs too.