Get Your Green on With These 20 Tasty Kale Recipes (2024)

FAQs

What is the most delicious way to eat kale? ›

Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. This leafy green comes in a variety of colors, shapes, and textures. It's often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled, or baked.

If desired, season the sautéed kale with salt and pepper and a squeeze of lemon juice. For more flavor, try sautéing kale in this hearty lentil skillet or with some prosciutto and sweet potatoes.

Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more. Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.

People who may need to avoid or limit kale intake are those who form oxalate-containing kidney stones or take the blood thinners Coumadin or warfarin. Be sure to check with your health care professional or dietitian if you have questions.

Adding salt and squeezing lemon make a big difference by removing bitterness.

Manganiello says you can eat kale every day, just don't overdo it.

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

Typical shelf life: Generally, kale can last in the fridge for about five to seven days. The key is to store it correctly to maintain its crispness and nutrients. Impact of temperature and humidity: Kale prefers a cool and slightly humid environment, so the crisper drawer in your fridge is ideal.

The antioxidants and anti-inflammatory components in kale extract may encourage a brighter complexion by reducing redness, reducing inflammation, and calming inflammation. Kale extract also contains vitamin C, which can help to lighten the skin and lessen the look of post-inflammatory hyperpigmentation.

What are 3 ways you can eat kale? ›

Instead, after you've washed the leaves, leave them damp. The water that clings to the leaves will create steam when you toss them in the hot skillet. As the kale cooks, you'll cover the skillet for a few minutes; that steam will help wilt and break down the kale perfectly.

Kale is loaded with soluble fiber that can cause nausea and insoluble fiber that can cause diarrhea. It also belongs to a complex sugar family — called the raffinose family of oligosaccharides (RFOs) — that can cause bloating.

Raw kale can be hard to digest. Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

Adding salt and squeezing lemon make a big difference by removing bitterness. Adding some spicy or sweet flavors may help tame the strong flavor of bitter kale.

The big difference is with vitamin C, where the raw kale has about 5 times as much vitamin C as the cooked. There is about twice as much iron, calcium and potassium, in raw kale as there is in cooked kale, and there is about 20% more phosphorus in the raw kale.

Massaging dressing into kale helps to physically break down the tough fibres in the leafy green, making it much softer, tastier, and easier to digest. It also makes kale salad taste SOO much better compared to kale that hasn't been massaged.