30 Things to Do With Kale


Check out these delicious recipes on ways to prepare kale (photo credit: BigStockPhoto.com)

If there is one thing that is “hot” in the world of leafy greens right now, it is kale. This dark leafy green vegetable has been rapidly increasing in popularity in the United States over the past two years and experts don’t expect that to change any time soon.

Kale is so packed with nutritional value that it scores perfect 1,000 on the Aggregate Nutrient Density Index (ANDI), a food-rating system that measures nutrients per calorie.   It’s easy to see why some people call it a superfood when you look at what a single small serving of kale provides.   When boiled, 3.5 ounces of kale provides the following:

  • 28 Calories
  • 6 g of Sugar
  • 2 g of Dietary Fiber
  • 9 g of Protein
  • .4 g of Fat
  • 13,621 IU of Vitamin A
  • 778% of the RDA for Vitamin K
  • 49% of the RDA for Vitamin C
  • 20% of the RDA for Manganese
  • 11% of the RDA for Vitamin B6
  • 7% of the RDA for Calcium
  • 7% of the RDA for Iron
  • 6% of the RDA for Riboflavin (Vitamin B2)
  • 6% of the RDA for Vitamin E
  • 5% of the RDA for Thiamine (Vitamin B1)

And that’s just one small serving of this nutrient dense and delicious vegetable!

Kale is a type of cabbage that can have dark green or purple leaves. Kale is sweeter than some of the other dark leafy greens and is a great addition to salads and soups. It has thicker, crunchier leaves than most other greens, which is why one of the most popular uses is to make it into chips.

More and more kale is being grown here in Arizona during the winter months. To help you incorporate this healthy veggie in your daily diet, here are some other ideas for using kale.

  1. Bacon, White Bean, and Kale Skillet
  2. Kale Salad
  3. Sautéed Kale
  4. Cashew Pesto Kale Chips
  5. Pan-seared Salmon with Kale and Apple Salad
  6. Kale and Quinoa with Creole Seasoning
  7. Parmesan Kale Chips
  8. Grilled Chicken with Roasted Kale
  9. Turkey Sausage with Spicy Beans
  10. Roasted Beet and Kale Salad
  11. Kale Citrus Salad
  12. Whole Wheat Pasta with Kale and Roast Chicken
  13. Roasted Yam and Kale Salad
  14. Kale and Apple Salad
  15. Pork Tenderloin with Steamed Kale
  16. Sausage, Kale, and Lentil Soup
  17. Orzo with Kale
  18. Lemony Lentils with Kale
  19. BBQ Kale Chips
  20. Garlic Kale
  21. Creamy Kale Salad
  22. Butternut Squash and Kale Stir Fry
  23. Turkey, Garbanzo Beans, and Kale Soup
  24. Braised Kale, Sausage, and Creamy Polenta
  25. Chile Rubbed Chicken Breast with Kale, Quinoa, and Brussels Sprouts Salad
  26. Kale and Feta Salad
  27. Kale, Swiss Chard, Chicken, and Feta Cheese Salad
  28. Roasted Squash and Kale Salad
  29. Spicy Kale and Corn Stuffed Chicken Breast
  30. Acorn Squash and Kale over Penne


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