As I already mentioned here, I’m trying to eat lots of kale these days. Kale is especially rich in vitamin K, vitamin C, vitamin A, manganese, copper, vitamin B6, fiber, calcium, potassium, vitamin E and vitamin B2. It is also a good source of iron, magnesium, omega-3 fats, phosphorus, protein, folate, and vitamin B3.
I guess everyone knows about green smoothies. They are easy to make, you can’t taste the kale and you can even put the whole stems in there if your blender is powerful enough. But I’ve heard lots of people say things like: “I don’t know what else to do with it” or “I made a kale salad and it tasted horrible”.
I have to admit that I think I would not want to eat a kale salad where kale is the main ingredient and where there’s not much else in there. It is also important to note that you can’t use the stems in any other recipe apart from the smoothie, they are just too tough. But if you only use the leaves and don’t overdo it (use it in small amounts only), kale can add lots of nutrients to your dishes.
Here I put together 7 ways how to add more kale into your diet.
1) in green smoothies
Green smoothies are my go-to breakfast at the moment. I just chuck whatever frozen fruit I have in the blender and add a hand full of kale. I used to thin it out with coconut water but since I don’t buy cartons anymore (and we still don’t have a machete to open coconuts) I just use filtered water.
2) cut super thinly into salads and soups
Like I said, a salad with kale as the main ingredient doesn’t sound too appealing to me. But if you cut it super thinly and add about 1/4 of kale compared to the rest of the ingredients, it makes a very nutritious addition to an already healthy dish. The same goes for soups. Cut it very thinly and sprinkle it over the soup.
3) in lasagne and on pizza
You can also use kale like you would use spinach in a lasagne or on pizza. Just remember: don’t use the stems, save them for the smoothie.
4) in stir-fries or risottos
Again, the smaller the pieces the better you can “hide” the kale in the dish. Just add a hand full or two to stir-fries and risottos. The other day I read that kale goes particularly well with lentils because the two foods complement each other perfectly in terms or their nutritious values.
5) in scrambled tofu and burger patties
Kale adds a nice colour to scrambled tofu and is basically non-detectable in burger patties. But just because you can’t see or taste it, doesn’t mean that you won’t get any of the nutrients!
6) kale and bean or chickpea dip
I found some recipe for different dips a few weeks ago already but still haven’t got round to actually trying them. They sounded delicious though! As soon as I made them I’ll let you know. In the meantime, you should go and experiment!
7) Kale chips
Kale chips are an easy and quick way to satisfy your chips cravings. Massage some olive oil into the teared, washed but dry leaves (again, don’t use the stems) and sprinkle with Himalayan salt and paprika (or whatever else you like). Put in the oven in a single layer and bake on low heat (150°) for around 20 to 25 minutes. Just make sure they don’t burn because then they taste really bad. I can speak from experience…
Do you have any more must-try ideas what to do with kale? Leave me a comment to fill me in on your secrets!