Kale Yeah! 2 Simple Kale Recipes
When kale is on sale this gal jumps for joy. Okay, most of you probably rolled your eyes at that and I get it, kale bores most people, either that or it scares them and/or makes them turn up their nose. Kale used to be something I did not touch with a ten foot pole, so I get it. By itself, it can be intimidating and quite bitter but when cooked appropriately it can be a healthy and a delicious addition to your real food diet. Once I found out kale can be quite tasty, I added it to my repertoire. One of my favorite recipes is for kale chips, stay tuned for that recipe soon. Other ways I enjoy eating it? Breakfast, because I LOVE breakfast.
My friend over at Whole Foods Albany let me know that Kale is now at a new low price, 2 for $5, indefinitely and with any variety so I jumped on the opportunity to go grab some kale and get cooking. I mean, I will take any excuse to go grocery shopping. Most girls buy clothes, jewelry and shoes, I browse the grocery store aisles and bins. Totally normal, right? I guess it’s a good thing I got into a nutrition based career huh?
Once, I perused all the sales, I decided a breakfast themed dish and a side dish were on the docket for my recipe development adventure. The whole house was filled with sweet and savory aromas and JJ looked at me, as he usually does, like I was a mad scientist in the kitchen. He even ate the kale recipes without turning up his nose or refusing to try them. He even admitted he’d eat them again, that is ALWAYS a win in our house, always.
I call it my specialty, making healthy foods appetizing and worthy of being eaten over and over again. Now let’s get talking about why you should eat kale and how!
Health Benefits of Kale
Great, you know that I like kale, but, why is kale worth eating? Besides that it can taste good when cooked appropriately, it has some health benefits worth noting. Kale is:
- Nutrient Rich. That means per bite it is rich with vitamins, minerals and phytonutrients.
- May Reduce Heart Disease Risk. That’s right, it’s rich in fiber which may help reduce LDL cholesterol and thus reduce heart disease risk.
- A Vitamin C Powerhouse. 1 cup of cooked kale has 71% of your vitamin C needs for the day. Vitamin C helps boost your immune system and keep you healthy amongst all the colds and flus out there.
- Low in Calories (high in Qualories). 1 Cup of cooked kale has only 36 calories but is rich in vitamins A, C and K as well as magnesium potassium, calcium and much more.
- Rich in Antioxidants.
- May prevent cancer.
- …and more!
Alright, now what you’ve been waiting for. Here are 2 simple Kale recipes you can add to your regular meals and side dishes. Feel free to use any type of kale with these recipes including green, red, curly, dinosaur, you name it, it will taste delicious. Enjoy!
Sweet Kale Breakfast Hash
Serves 4 to 6
This recipe can be made for a brunch or ahead for breakfast options during the week. Top with a egg cooked to your liking and enjoy!
1 large sweet potato, washed and chopped
1 large sweet onion, peeled and chopped
2 Tablespoons plus 1 teaspoon Extra Virgin Olive Oil
2 apples, cored and chopped
4 cloves garlic, peeled and minced
1 large bundle of kale, washed and trimmed off of stem (~4 cups)
1/2 teaspoon salt, plus more to taste
1/4 teaspoon ground black pepper, plus more to taste
4- 6 eggs
- Preheat oven to 400°F and line a large baking sheet with parchment paper.
- Toss sweet potato and onion in 1 teaspoon olive oil to coat. Place on baking sheet and bake in oven for 15-20 minutes until softened.
- In a large cast iron pan (or large skillet), heat 2 Tablespoons olive oil over medium heat. Add baked sweet potato an onion with apple and garlic, toss to combine. Saute until apple softens ~ 5 minutes.
- Add kale, salt and pepper and saute until kale is wilted ~3-4 minutes.
- Top with eggs, cooked to liking.
And now if you want something to add to your kids’ lunches (or your own) or have out for your next get together, grab some extra veggies for dipping purposes and get mixing!
Garlic Kale Hummus
Serves 8 to 10
Roast the garlic ahead of time to use in the hummus and any other dish of choice. I recommend using a food processor for this recipe to get the consistency smooth.
7 cloves garlic, roasted (roasting is optional)
1 bunch kale, washed and trimmed from stems ( ~4-5 cups)
1- 15.5oz can cooked organic garbanzo beans, drained
¼ cup tahini
Juice from 1 small lemon ~2 Tablespoons
1 teaspoon salt
¼ teaspoon ground black pepper
2 Tablespoons extra virgin olive oil, more if necessary
- If roasting garlic, preheat oven to 400°F, wrap garlic cloves in tin foil and bake in oven for 20 minutes.
- Add garlic, kale, beans, tahini, lemon juice, salt and pepper to food processor or blender. Mix until smooth. Add olive oil slowly until creamy consistency reached.
- Serve with vegetables of choice.
Now, if you are ready for simply delicious (and healthy) recipes, head on over to your Whole Foods, grab some 2 for $5 kale and get cooking already! Not sure if you are ready for Kale? Toss it it a smoothie or mix it in a salad to get used to using it in your diet. Don’t be afraid of trying “health” foods, instead embrace the change and find news ways to incorporate kale and other real foods into your every day while making sure it’s delicious because real food should taste good.
Do me a favor will you! Check out @WFMAlbany on Instagram and tag them when you make this recipe! (Don’t forget to tag me as well @TheSassyDietitian).#HealthYeah #KaleYeah
That garlic kale hummus is so richly green! I’d love to spoon that on some crackers pronto
Laura Ligos, MBA, RDN says
🙂 the kale does all the work!