If you want to eat local foods in the winter then you better figure out how to eat some big leafy greens like kale. Not to mention kale is packed with all sorts of good stuff for your body so if you can learn to enjoy this veggie then it’s a win-win for everyone. :) Also just like apples, wheat and other whole foods there are many different varieties - and therefore flavors - of kale available. We recently picked up some “dinosaur kale” at our farmers’ market because with a name like that who wouldn’t want to at least try it?
It’s taken me a while, but I’ve finally figured out a few ways that our family can easily “eat more kale”….
- Eggs.
Puree kale into an egg dish like scrambled eggs, mini egg casseroles, quiche or egg soufflé. You could also use sautéed kale instead of a layer of meat on your Eggs Benedict this weekend. My husband says he might even like eggs better with kale than without. I am not sure I exactly agree with him on that, but the kale/egg combo is surprisingly good.
Green Eggs Recipe
Want to Save this Recipe?
Enter your email below & we'll send it straight to your inbox. Plus you'll get great new recipes from us every week!
- Salads.
I actually need to thank some of my blog readers for telling me that you could just eat kale raw in a salad. For a while I had the impression that kale had to be cooked. I will say though if you’re somewhat new to kale it could be overkill to just sit down to a big bowl of it so we started out by just mixing in a little bit of kale with our regular salad greens. The first night we tried this my husband declared, “The kids are NOT going to like this” but I said, “Just don’t say anything and see what happens.” Sure enough they ate it without even noticing the new, darker greens in the mix. (FYI - My kids did not always eat salad...it took a lot of repeated exposure before our 4-year-old learned it would be a "dinner norm" around here.) And I am also not a huge salad person myself so adding just a little bit to our standard lettuce was a good compromise for everyone.
Hint: Remove the center ribs from the kale before eating it raw.
Salad Recipes
- Pesto.
I don’t know about you, but our family LOVES some pesto. It’s great on everything from pasta to pizza to caprese salad to panini sandwiches. I’ve discovered that if you replace half the basil with kale in your pesto recipe that you can hardly even tell the difference!
Pesto Recipe
Pizza Recipe
- Smoothies.
I’ve been adding a handful of spinach to our smoothies for a while, which doesn’t necessarily turn our smoothies “green” but instead just adds a veggie without altering the flavor very much. So I finally took the plunge and added a handful of kale instead, and I have to say…not bad. Now I actually kind of like raw spinach so I can’t say I like our smoothies with the kale just as much, but almost as much.
Smoothie Recipe
- Kale Chips.
Most of you have probably heard of these by now, but if you haven’t you are missing out. If you can manage to cook them just right this is another tasty way to “enjoy” kale!
Kale Chips Recipe
Please share how you like to eat Kale (and what varieties you prefer) in the comments below!
emmycooks says
I do love kale salads. This this was a roasted kale-and-coconut dish I loved recently: http://emmycooks.com/2012/04/03/farro-bowl-with-toasted-kale-and-coconut-and-curry-roasted-tofu/
Marian says
Kale and black eyed peas with a bit of salt and garlic.....sooo good
Robin says
Here is another way to make Kale Chips I just found if you have a food dehydrator: http://nouveauraw.com/kale-chips/raw-garlic-kale-chips/ Sounds really good for people who have trouble getting the crispyness right in the oven and even more nutritious. Perhaps less hands-on time as well.
Ros says
We love Lacinato/dinosaur kale and eat it all the time. This recipe http://www.wholefoodsmarket.com/recipes/2640 with or without the brown rice or quinoa is great with fish! The only thing I've added to it is some red pepper flakes while it's cooking, and we use less feta than called for.
Jami says
I used a recipe from Budget Bytes last night where you sautéed it with chorizo and made a strata. It was delicious!
Kristen says
Just bought 2 varieties of kale yesterday! The thing I love most about kale is how long it lasts in the crisper. I wash my kale, drain it well and put it in large zip bags (not sealed) and place in my vegetable drawer in my refrigerator. It will stay crisp and fresh for a week or more! We mostly eat it raw in salads, but I have added it to veggie soups, made chips, use it on sandwiches, and also do a quick saute when I need a side dish. Just remember to remove the tough center veins before eating.
Angie S says
Thanks for this post!!! Kale is something I've been wanting to bring to the table, but have been a bit timid on for some reason. Our African Grey parrot loves it!
Niki says
Mmm, kale is my go-to salad base. I find it stays crisp under dressings, whereas most lettuces can get soggy.
Right now for lunch I'm enjoying kale with sliced strawberries, dried cranberries, sunflower seeds and a bit of goat cheese covered in a homemade balsamic mustard dressing.
Can't wait to try making a pesto!
Heather says
A few people have mentioned massaging this kale. This is my all-time favorite kale recipe, Massaged Kale Salad with mangos and pepitas! Yum!!! http://www.foodnetwork.com/recipes/aarti-sequeira/massaged-kale-salad-recipe/index.html
Erik says
We're crazy for kale, and have been since we started on our own "real food" journey almost 3 years ago (in our case, also "local").
When eating it raw, it helps to use it in a salad that calls for it to "sit" for at least 10 minutes (even better up to 30) after mixing in the dressing. That gives the leaves a chance to wilt a bit an absorb the flavor. This is probably our favorite kale salad recipe. Here's another good one with white beans.
For a simple saute, I use a stainless steel pan over medium heat, a drop of oil, and then I add as many kale leaves as it will hold. I ad a dash of kosher salt and a few ginds of pepper and turn it with tongs until it wilts and reduces in size. To finish I add a dash of lemon juice and a dash of soy sauce. My dashses in this case are pretty minimal (maybe 1/4 tsp) in order to prevent it from getting too salty.
Finally, kale is not only the healthiest leafy green, but also the hardiest, especially Dinosaur kale (also called Tuscan kale, Lacinato kale, and Cavolo Nero). Red Russian kale is also very hearty. (Personally, I don't care for the really frilly kale, which is the variety that is most often found in the supermarket.) If you store your greens well, you can count on your kale staying perfectly fresh longer than any other green, up to a week.
When we shop once a week we try to eat our greens as much as possible in this order: first arugula and salad greens, then lettuces and mustard greens, then swiss chard and collard greens, and finally kale. Don't get me wrong, we never have ALL of those at the same time, but it's a handy mental chard for how to make whatever we did buy last the longest as stay in the best shape for eating.
Erik says
Sorry I messed up the links above and I can't edit!
The kale and white bean salad is here.
Otherwise also sorry for not launching the links in a separate window. Usually I try to do that in comments. :)
- Erik
Robin says
Another great website is http://www.365daysofkale.com You can also take your fave Italian Wedding Soup recipe with the meatballs and substitute kale for the spinach in that recipe.
Carol says
I agree! This is a great website. The garlic soup with sweet potatoes and kale is totally awesome!!!
Claudia says
How funny that you wrote this today! I am filming a video blog on juicing kale tomorrow! Check it out. I am doing it for all the peeps who want to eat it, but who have a strong aversion to making/cooking stuff! Especially stuff involving more than 3 ingredients! hahaha--- ps that pizza looks amazing!!! Yum!! If only someone would make it for me.... :)
Amber says
baked kale and carrots - toss in casserole dish with olive oil, salt, pepper and garlic. bake till carrots are soft. You can add a little parmesan too for a change.
Nicole says
Another way to enjoy kale more in a salad is to "massage" the kale. If you are using a vinaigrette, add just the oil first (or sometimes i add an avocado to make a guacamole salad) along with some salt and rub the kale between your fingers. This causes the kale to wilt slightly and have a texture much more similar to regular lettuce.
Katie says
Here in the Netherlands we eat a lot of kale. We cook it with potatoes and onion and then mash everything.
Jamie D. says
I don't think it is too hard to grow. I live in Northern Illinois and my kale managed to survive the winter.
jodie says
If you slightly blanche the kale before putting it in your smoothie, it eliminates that slight bitter taste :)
Jadah {family sponge} says
We get our kale in smoothies. We usually mix our green smoothies with baby spinach and kale. This is the recipe we make everyday: http://familysponge.com/food/a-secret-weapon-for-a-healthy-family/
Katie | Healthnut Foodie says
The trick to a great raw salad is to massage the kale for a few minutes before serving it. I learned this trick from a dietician while co-teaching a class at Whole Foods. It also makes it easier for your body to absorb the nutrients. Here is my simple recipe for kale salad. My two-year-old LOVES it!!! http://healthnutfoodie.blogspot.com/2012/03/hail-kale-simple-scrumptious-salad.html
christine kitson says
You all amaze me. I have never eaten kale in my life, nor has anyone else in the house, but I'm picking it up next time I shop and trying a couple of these ideas! I wish I had a blender to make smoothies :)
Is it easy to grow I wonder? We tend to eat what we grow. I'll have to research it. Thanks for the inspiration everyone!
Rachel says
Forks Over Knives, the book, has a delicious recipe for kale! Just cook kale in a covered pot with water for a few minutes until tender. In your food processor, blend a clove or two of garlic, about a 1/2 cup of walnuts, and some tamari with a little water to thin. Simple but sooooo good, especially over couscous.
Liz K. says
I really love this salad: http://www.melskitchencafe.com/2011/09/massaged-kale-and-craisin-salad-with-feta-cheese.html
Jennifer says
Here's another good resource for kale recipes:
http://www.thewelldaily.com/main/article/from_our_kitchen_to_yours?utm_source=The+Well+Daily&utm_campaign=54b636cd99-From_Our_Kitchen_To_Yours_TEST4_2_2012&utm_medium=email
I love your blog and Facebook posts. Thanks for all of the great ideas and recipes!
Kelly says
I sauté it in olive oil, top it with fresh salsa, cover and cook for 5 mins stirring occasionally. Then top with goat cheese. Yum
Kelly says
We love to juice Kale and add it to lemonade...such a great combo...and you can use the pulp later in meatballs and the like.
Marcia @Frugal Healthy Simple says
I love kale chips. I used to have kale in smoothies, occasionally in soup (great with potatoes). I have a great kale-onion-garlic-tomato pasta recipe.
But once I discovered kale chips - and once I discovered that my husband make them perfectly - we almost don't eat it any other way. (Except when we get it in a bag of mixed green leafies with cabbage and other stuff. Then I stir fry it.)
The key to not too crunchy/ crunchy enough is to experiment in your oven. Time, temperature, tossing in-between, amount of oil, and even the particular pan you use can make a difference.
AlisonT says
I overbought kale on the weekend, because it looked so gorgeous! It's one of my favourite vegetables. My favourite way to prepare it is to remove the centre ribs, boil the leaves for a few minutes, then sauté with garlic and onions and red wine vinegar. Delish!
Marielle says
I'm big on using them in my soup - my recent favorite is just garlic, kale, sweet potatoes, chicken broth and the key ingredient nutmeg. I thought it would have no flavor but it's so yummy!
Vicki Garcia says
I am now eating kale just about every day. I love it! We started with kale chips. My 8 year old daughter loves kale and will eat it almost any way I make it. My new favorite is to saute kale, green cabbage and mushrooms in olive oil with salt and garlic. I sometimes eat this for breakfast and may or may not add an egg on top. I also add this saute to broth and make veggie soup. I add kale to smoothies too. I'll have to try the pesto sauce. Thanks for the various ways to incorporate this veggie into our diet.
michelle s. says
I love the idea of putting it in pesto. Great idea. :)
Cady says
Me too! I never thought of that, but we LOVE pesto around here and we make it out of just about anything (made some with spring garlic last week, YUM!). I'm excited to give it a try once basil comes back in season.
Mara Powell says
I've chopped up kale and mixed it in with my homemade meatballs. It looks just like (a lot of) parsley so no one even asked about it!
Jerri says
I agree with the posts above - love kale sautéed or in soups. This is my favorite kale soup recipe - http://www.cooking4carnivores.com/2011/10/beyond-kale.html?m=1
Kelly says
Some of our favorite recipes for Kale, besides what you've listed
http://www.fresh365online.com/recipes/2011/9/1/sesame-kale-salad.html
http://cleaneatingchelsey.com/2012/01/19/over-easy-savory-oatmeal-with-kale/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+cleaneatingchelsey%2FYhcc+%28Clean+Eating+Chelsey%29
Kale chips are a favorite - even the dog loves them. He comes running and stand right by the oven while they're baking.
Allison says
add some honey and lemon juice to the kale chips... yum!
Jane says
I have the opposite problem, *too* crunchy. I found out this week that my veg stand has kale this year! Yay!
Netta says
OMG! Lisa....you forget soup! Kale is absolutely delicious in all sorts of broth based soups. While my boys wouldn't eat it in anything else, they practically beg for me to include it when I make soup....you can also put a pretty large amount in the soup because it really cooks down in the same way that spinach does. Try it, you'll love it!
Pam@behealthybehappywellness says
We also just sautee it with garlic and olive oil - just like spinach. Yummy!
Pam@behealthybehappywellness says
Great post - thanks! I actually posted my favorite green smoothie recipe today that includes kale!
http://behealthybehappywellness.com/blog/2012/04/april-enjoy-your-greens
Stephanie says
I sauteed it and put it in wraps, chop it up and cook it in my pasta sauce and also soups. I also put it in my fried rice. It's a staple in our house now. I'll have to try the pesto and the kale chips sometime.
Jan says
I cannot get the kale chips to come out crunchy they just get soft when I bake the kale?
Steph says
Hi Jan,
You have to make sure the kale is complete dry after washing it, and then completely covered in oil before baking otherwise they do come out soft unfortunately... You can also keep them in the oven for a bit longer to crisp up a bit more...