How To Eat Kale? 10 Delicious Ways

Kale is a superfood that contains all sorts of age-defying antioxidants. But the real question is, how do you eat kale in a way that preserves nutrients? This article will share ten excellent ways to eat kale.
Beatrice Wairimu, BASc Nutrition and Dietetics

Written by Beatrice Wairimu, BASc Nutrition and Dietetics. Updated on December 23, 2022.

Kale is a superfood that contains all sorts of age-defying antioxidants. Its richness in micro-nutrients not only makes it a “superfood,” but also a detoxifying veggie that is capable of dethroning spinach and broccoli.

The vegetable is low in calories, full of fiber, vitamins, and minerals, and is often cooked or eaten raw.

For example, kale is an important source of vitamin K-1 that intestinal bacteria in our gut converts to vitamin K-2.

The smaller, paler green leaves are great to add to your fresh garden salads. The darker greens are perfect for soups, stews, or stir-fries.

But the real question is, how do you eat kale in a way that preserves nutrients?

Most people don’t like vegetables and wonder how to eat them. Kale is a versatile vegetable that goes well with any food or cooking method.

Due to its nutrient density, kale tops the current fitness wave and is present in most detox juices and salads. In addition, it is also a key piece in several broths and soups, and who doesn’t like supper soup? Even more in winter!

This article will share ten excellent ways to eat kale.

1. Make a Salad

Salads are an excellent way to eat kale for those trying to lose weight, as they are rich in water and fiber, which keep you feeling full and lead to lower calorie consumption.

Adding kale to your salads is the first step to a healthier life. Use kale instead of lettuce because its tough texture allows you to prepare it ahead of time.

Make sure to chop it finely chopped to make it easier to chew. Massage it for about 2 minutes with a dressing made of white vinegar and olive oil, salt, pepper, and honey to reduce the toughness.

Some tasty salads could be a mixture of kale, cabbage, and mint.

2. Add in Soup

Making soup is another healthy way to eat kale for a cold night. Fry your onions until translucent, and add some garlic, white beans, onions, chopped kale, chopped potatoes, tomatoes, vegetable broth, salt, and season to taste.

Cook for 20 minutes until the potatoes are tender. To get a creamer soup, blend half of the soup before adding the kale.

The best part is that you get a healthy lunch or dinner packed with proteins, vitamins, and minerals in one bowl in less than 30 minutes.

3. Make a Smoothie

Starting your day with a refreshing kale smoothie will inspire you to learn to love it all over again. A simple kale smoothie recipe3 combines one cup of chopped kale, frozen strawberries, banana, almond milk, or yogurt.

Ensure that you massage the kale and chop it up before it goes into the blender for a proper mix. Doing so reduces the bitter tang when combined with sweet fruit.

Before adding to the smoothie, massage the leaves to soften them. Put the kale in a large bowl and sprinkle some lemon juice.

4. Stir Fry or Sauté

Cooking kale makes it palatable and easy to digest. Most times, cooking can affect the levels of nutrients, especially vitamin C, which is heat sensitive.

The good thing with kale is that the levels of antioxidants are not affected when cooked. Moreover, kale doesn’t fall apart in stews, making it the perfect green for your favorite comfort food.

Sauté it with other veggies for a quick side dish on a busy work week.

5. Juice It

Kale fights inflammation in the body, improves circulation and makes the walls of blood vessels more resistant.

It is low-caloric and is rich in nutrients that can keep you energized throughout the day, such as iron, calcium, potassium, magnesium, and phosphorus.

In addition to being colorful, refreshing, and super healthy, kale juice combined with oranges or passion fruits brings a combo of vitamins to your diet, including C, A, B1, B2, B3, K, and others.

Combine it with sweet foods like apples or mangoes to reduce the bitter taste.

6. Make Kale Chips

Making chips is an excellent way to eat kale for those who want to get away from the traditional texture of its leaf. They are crunchy, super tasty, and can replace the traditional popcorn in a movie or peanuts as an appetizer.

Clean the kales, remove the stems, and tear the leaves into large pieces. Place them on a baking sheet, sprinkle olive oil, salt, and garlic, and then bake for about 30 minutes while stirring occasionally.

They are delightfully crisp and melt in your mouth, and they make a healthy, easy, nutritious snack or addition to your recipes. The best part is that they can stay healthy for ages.

To keep them fresh longer, store them in an airtight container.

7. Vegan Pizza Topping

If you want more ways to eat kale, unleash your creativity by adding it to your vegan pizza toppings.

Precook the chopped kale with olive oil and garlic and add other toppings to make the world’s healthiest pizza.

8. Kale and Mushroom Pasta

You know that day that makes you want to eat something different and that doesn’t let you get away from the diet?

Adding kale to your pasta can be a surefire to keep from stepping on the ball.

Make a comforting meal with mushrooms, pasta, and kale, and unleash your creativity in just 15 minutes.

9. Make Kale Curry

Make kale curry for a quick one-pot, healthy meal in 30 minutes.

Boil chopped potatoes, and add kale, onions, garlic, tomato paste, coconut milk (or some replacement), and spices. You can also grill the kale to make a side dish with bacon and lemon dressing.

10. Breakfast Casserole

The best way to add more vegetables to your diet is to add them to your breakfast to get the most nutrients first thing in the morning meal, fiber, vitamins, and minerals.

Add kale to bread pudding made of whole meal bread and vegetables.

Final Words

Leafy greens are very rich in nutrients and low in calories, and kale is not an exception.

This article should give you an idea of how to eat more kale in various easy and delicious ways, and preserve its vitamin and mineral content.

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