From Soups to Smoothies: 19 Recipes For Kale
Even though kale might be one of the healthiest veggies around — it's packed with vitamins, minerals, and cancer-fighting phytonutrients — it's also incredibly versatile. It's great in soups, smoothies, and almost everything in between. Here are 19 ways to prepare this hearty, healthy green.
Kale, Quinoa, and Blueberry Salad
For a powerhouse salad loaded with flavor, try this kale and quinoa salad. With vitamins A, C, and K (kale) and healthy fats, protein, and fiber (quinoa), it's a healthy lunch option that will fill you up.
Pineapple, Kale, and Blueberry Smoothie
For days when you're feeling a bit bloated, try this flat-belly smoothie. Ingredients like pineapple and blueberries help to reduce belly fat and diminish bloat, while the kale (which you can't taste) offers fiber to relieve constipation. Best part? It's under 300 calories!
Pleasing the palates of toddlers and foodies alike, kale chips are all the rage. Using few ingredients, this recipe makes a great alternative to potato chips as a party snack or midafternoon treat.
Stay warm with a weight-loss detox soup, loaded with superfoods like kale and spinach.
Creamy, Low-Calorie Kale Dip
Please taste buds and diet plans alike by swapping the calorie-busting spinach dip with this kale ricotta dip. It tastes almost as creamy and just as delicious — seriously, you'll be surprised. And at only 24 calories per 1/4-cup serving (not to mention a good dose of vitamin A), it's practically guilt free.
Simple Raw Salad
The secret to tender, raw kale leaves is revealed in this kale salad. The leaf-marinating process, which involves letting the kale rest under a lemon and olive oil dressing for one hour, relaxes the leaves and makes them the prime base for any starter course. Throw in pine nuts and feta, and we might have found the new Greek salad.
Glowing Green Smoothie
Nutritionist Kimberly Snyder recommends her Glowing Green Smoothie, featuring kale, to clients to "rejuvenate skin, fight aging, and increase energy." She also recommends the juice as part of a healthy weight-loss program. Made up of about 70 percent green vegetables (and 30 percent fruit), this smoothie helps you eat far more kale than you ordinarily could.
Kale makes a great addition to hearty soups and stews. Try a recipe featuring the green with potatoes and beans and other harvest delights.
Better-Than-Trader-Joe's Kale Salad
This better-than-Trader-Joe's kale salad isn't anything to laugh about. Loaded with protein-rich legumes like chickpeas and edamame, this is one kale dish that will leave you full for hours. Inspiration for this recipe comes from a Trader Joe's prepackaged salad, but this version is not only cheaper, but also ecologically friendly.
Indian Spice Sauté
For a dish full of flavor, use both mustard and cumin seeds to give this sautéed kale Indian flavor. The carrot adds a pop of color and ups the vitamin A quotient of the dish — kale is pretty darn high in vitamins on its own.
Kale Mint Smoothie
Yes! You can drink your greens. Mix kale with pears and mint for a refreshing and supernutritious smoothie.
Double your dose of cruciferous veggies by mixing brussels sprouts with kale in this shredded salad. It's POPSUGAR Food's favorite Fall salad recipe and makes a refreshing side dish for any meal.
Tofu Scramble With Kale and Sweet Potatoes
A fibrous tofu scramble with kale and sweet potatoes is the perfect combination of savory and sweet.
Pesto isn't just reserved for basil. This recipe tosses raw kale and sunflower seeds into a food processor with lemon and a few more ingredients to create kale pesto. This healthy pesto is great on pasta or whole grain bread but would also work well as a dip for raw veggies.
In a perfect world, the words "healthy" and "gratin" could coexist in one recipe. Lucky for you, it's here! This provencal kale and cabbage gratin is composed of a whole lot of greens with a slice of gruyère cheese. Serve it as your main entree, and skip the side salad.
Spicy Kale Chips
Experiment with flavor and make a batch of spicy miso kale chips. These crisps take a little more effort than the former, but they're well worth the effort. After whisking the pretty leaves with miso and rice wine vinegar, they practically cook themselves. In 10 minutes, you have your next munch-worthy table snack.
Kale Caesar Salad
An eggless kale caesar salad is a healthy (and addictive!) alternative to a standard caesar, with fewer calories and more hearty greens.
Baby Kale Salad
Spice up a kale salad by adding some of your favorite flavor combinations tossed in with a nutritious baby kale base.