Kale, the king of all greens, is said to be the healthiest of them all. Packed so dense with nutrients that it’s classified as a superfood. If you thought broccoli was good, it’s nothing compared to it’s cruciferous relative kale.
As health-smart individuals, we should really be implementing this wondrous vegetable into as many dishes as possible. So we decided to help inspire you by presenting 5 of the most yummiest tried-and-tested recipes going around. (Nº1 is our favourite. And Nº2. Oh God who are we kidding we love all of them!)
Want to delve further into the bajillion benefits of kale? Don’t take our word for it, read up more on Authority Nutrition.
1 – Kale & Roast Chicken Pasta
- 8 ounces whole-wheat spaghetti
- 1 serving of Braised Kale, puréed (or as much as you like)
- 3 cups white meat and 1/2 cup sauce from Roast Chicken with pan sauce
- 1 (15-oz) can low-sodium chickpeas or white beans, drained and rinsed
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 2 teaspoons ground coriander
- Cook pasta until al dente. Reserve 3 TBSP cooking liquid; drain.
- In large skillet, heat rest of ingredients, stirring until very hot.
- Toss in the pasta and cooked liquid…and hey presto!
- Serve with grated parmesan cheese
2 – Braised Kale, Sausage & Creamy Polenta
- Cooking spray (or olive oil)
- 3 fully cooked chicken sausages, cut into chunks
- 1 cup quick-cooking polenta
- 2 tablespoons mascarpone cheese
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon black pepper
- Kosher salt
- 4 cups Braised Kale
Coat a large skillet with cooking spray. Cook sausages over medium heat until browned (about 10 minutes.)
Bring 3 cups of water to a boil in a medium saucepan. Add polenta. Cook on low, stirring, until thick. (about 5 minutes.) Stir in cheese, paprika and pepper. Season with salt.
Add the kale to the sausage. Cook until hot (2-3 minutes.) Serve over the creamy polenta.
3 – Cripsy Tamari Kale Chips
- 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
- Preheat oven to 425°.
- 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).
- Divide kale mixture among 2 shallow baking pans; bake until crisp and golden (about 15 minutes), stirring occasionally.
- Sprinkle with 2 tablespoons freshly grated Parmesan cheese.
4 – Tuscan Kale Plum Salad
- 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, 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
Whisk together the first 5 ingredients (through olive oil) in a large serving bowl. Add remaining ingredients to dressing, and toss well to combine. Divide salad among 4 salad plates, and serve immediately.
5 – Kale & Root Veggies With Apple Salad
- 2 pounds curly kale, stemmed and leaves thinly sliced
- 2 tablespoons apple cider vinegar
- 1/4 cup plus 2 tablespoons extra-virgin olive oil
- Kosher salt
- 1 teaspoon finely grated lemon zest
- 1/4 cup fresh lemon juice
- 1 tablespoon soy sauce
- 1 tablespoon agave syrup (or honey)
- 1 medium carrot julienned
- 1 Granny Smith apple, peeled and julienned
- 1 cup peeled and julienned rutabaga (swede)
- 2 scallions, thinly sliced
- In a large bowl, massage the kale with the vinegar, 2 tablespoons of the olive oil and 1 teaspoon of salt. Let stand at room temperature for 30 minutes.
- Meanwhile, in a medium bowl, whisk the lemon zest and juice, soy sauce, syrup or honey and remaining 1/4 cup of olive oil. Season with salt and pepper.
- Toss the carrot, apple, rutabaga (swede) and scallions with the kale. Add the dressing and toss again. Season with salt and pepper and serve
If you are interested in Nutrition, why not get qualified? The School of Natural Health Sciences offers a Diploma in Holistic Nutrition. On successful completion of this course the student will have an understanding of human digestion, and the underlying principles of healthy nutrition and be capable of giving sound advice on nutritional requirements for good health. All our courses carry internationally recognised qualifications.