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Easy and Healthy Kale Recipes

5 Easy and Delicious Kale Recipes

The following post was written by Jen Boudreau, who blogs at Running With The Girls and is part of POPSUGAR Select Fitness.

Photo: Nicole Perry

I used to be a spinach fan but got turned on to kale. Now, I cannot stop eating it. I love it in smoothies, in salads, as kale chips, and in soups. It's such a versatile vegetable and is incredibly good for you. Over the years, I've created quite a few recipes using kale. Today I'm going to share my top five kale recipes.

Chicken and Rice Soup With Kale


  • Chicken broth
  • Handful of cooked chicken
  • Frozen corn
  • Clove of garlic
  • Couple of handfuls of kale
  • 1 cup already cooked rice (we love Trader Joe's Jasmine Rice, but any rice will do)


  1. Simmer all the ingredients except for rice for 30 or so minutes.
  2. Then add in rice. Stir and serve. That's it!

Butternut Squash and Kale Pizza


  • Any pizza dough you love
  • Handful of kale, steamed 
  • Sea salt
  • Roasted butternut squash with coconut oil, then mashed
  • Handful of your choice of cheese (I chose cheddar)


  1. I start out by roasting my butternut squash in the oven at 450°F with sea salt and coconut oil. When the butternut squash is done (after about 40 minutes), let it cool down for about 10 minutes, then mash it.
  2. While the butternut squash is roasting, I take a handful of kale, put it in a saucepan, add a bit of water and sea salt, then let the water come to a boil to steam the kale, which really just makes it softer.
  3. Next, I spread the mashed butternut squash around on the pizza crust, then I place the kale on top, then sprinkle some more sea salt and then a handful of cheese.
  4. I bake the pizza at 475°F for about 15 minutes, and dinner is served.

Roasted Root Veggie Soup With Kale


  • 2-1/2-pound bag of diced root veggies, or dice your own (carrots, parsnips, sweet potatoes, potatoes)
  • 1 onion, diced
  • Coconut oil 
  • 2 handfuls of kale
  • 4 cups chicken stock


  1. I buy a five-pound bag of diced root veggies and roast half of it at 450°F with onions, coconut oil, and sea salt for 40 minutes.
  2. Then I add the four cups of chicken stock to my crockpot, add the roasted veggies, and simmer on low for four hours.
  3. At the end, I toss in the kale, let it set for a few minutes, then serve.

It was a hit with the husband. He absolutely loved it. The kids weren't so sure, but they tried it. And this made enough that I get it for lunch at school!


Green Smoothie


  • 1 scoop of vanilla protein shake of your choice (I chose Designer Whey)
  • 1 container coconut water (or you can use 1 cup of almond milk)
  • 1 banana 
  • 1 cup of kale


  1. Add the kale and coconut water to the blender and blend. This makes the bits a little smaller if you don't have a Vitamix and have a cheapo like me. There's still a few bits, but not as bad.
  2. Then I add in the rest of the ingredients, blend, pour into a container, and head off to work. A healthy breakfast is served in less than five minutes.

Kale Balsamic Salad


  • 1 cup cooked quinoa, chilled
  • 1 cup shredded kale
  • 2 tablespoons balsamic dressing
  • 1 handful almonds 
  • 1 diced apple


  1. Add all ingredients to a large container, drizzle the dressing on top, and take to work.
  2. I have found that by letting the dressing set with kale, it's a little softer and tastes amazing.

How do you like to add kale to your meals?

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