7 Healthy Kale Recipes ...


7 Healthy Kale Recipes ...
7 Healthy Kale Recipes ...

If you aren't already cooking kale recipes **than you should drop everything and head to the store to pick up some of this incredibly healthy vegetable. Kale is a super food with nutrients like beta-carotene, which is an antioxidant that is believed to be an excellent source in fighting cancer. This beautiful vegetable is not just a trend in cooking that will disappear in two years, it's a way to live better and you can do so with these **7 Healthy Kale Recipes...

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Kale Chips Recipe...

Kale Chips Recipe... If you are looking for a healthy go-to snack to try instead of munching on pretzels or a bag of chips that will rack up the calories, try baking kale on a cookie sheet for a light snack that's only 15 calories per serving! I love the idea of taking a vegetable and turning it into a snack that will leave you feeling good about what you're eating. This kale recipe is too quick and easy that it would be wrong for you not to try it!

Recipe Ingredients:

• 1 bunch (10-ounce) of kale, rinsed and dried well
• Nonstick cooking spray
• 1/2 teaspoon kosher salt


• "Preheat oven to 350 degrees F. From kale, remove and discard thick stems, and tear leaves into large pieces. Spread leaves in single layer on 2 large cookie sheets. Spray leaves with nonstick cooking spray to coat lightly; sprinkle with salt. Bake kale 12 to 15 minutes or just until kale chips are crisp but not browned. Cool on cookie sheets on wire racks."

Source: Delish


Kale, Apple, and Pancetta Salad Recipe...

Kale, Apple, and Pancetta Salad Recipe... A salad like this one is a meal in itself, however, this one isn't loaded with calories or a heavy dressing that will leave you feeling unhealthy like some other salads. My husband loves pecans so I'm looking forward to trying this, especially since we haven't tried kale yet! I love the colors of this kale recipe, that also includes apple and pancetta, they are so inviting and remind me of something a top chef would make.

Recipe Ingredients:

• 1/3 cup extra virgin olive oil
• 4 ounces sliced pancetta, diced
• 1/4 cup Champagne vinegar
• 1/4 cup pure maple syrup
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 small head radicchio, shredded
• 1 8-ounce bunch kale, stems discarded, leaves shredded
• 2 tart yet sweet apples, sliced into thick matchsticks
• 3/4 cup pecans, toasted if desired


• "Combine the olive oil and pancetta in a small saucepan over medium heat. Cook, stirring frequently, until pancetta is golden and crispy. Strain the pan drippings into a small bowl and leave the crispy pancetta off to the side to cool. Add the Champagne vinegar, maple syrup, salt and pepper and whisk well.
• Combine the radicchio, kale, apples and pecans in a large bowl. Toss while adding the dressing, little by little, until salad is well dressed. Taste and adjust seasoning with salt and pepper. Garnish with crispy pancetta."

Source: SeriousEats


Salsa-Braised Kale Recipe...

Salsa-Braised Kale Recipe... When you are trying to stay healthy sometimes it feels like it can be more work and more expensive, but with simple meals and side dishes like this salsa-braised kale recipe you can feel good about yourself and keep money in the bank! To cut back on the sodium level in this recipe check the nutrition value of your salsa or make your own.

Recipe Ingredients:

• 1 tablespoon(s) extra-virgin olive oil
• 1 bunch(es) (large) kale, tough stems removed, coarsely chopped (about 16 cups; see Notes)
• 1 cup(s) store-bought salsa, preferably fresh
• 1/2 cup(s) water
• 1/4 cup(s) crumbled or shredded Cotija cheese, or Mexican-style cheese


• "Heat oil in a Dutch oven over medium-high heat. Add kale and toss until bright green, about 1 minute. Stir in salsa and water. Reduce heat to maintain a simmer; cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Serve sprinkled with cheese."

Source: Delish


Two-Bean Soup with Kale Recipe...

Two-Bean Soup with Kale Recipe... Is this two-bean soup with kale recipe not a bowl of healthy goodness! This tasty, veggie and legume filled dish is a vegan's dream that also includes vegetable, not chicken, broth. It's a meal vegans would love but one that non-vegans could enjoy as well. If you have been looking for a recipe that will satisfy your friends who have different tastes and opinions, I think this one will meet happily in the middle for both vegan and non-vegan crowds.

Recipe Ingredients:

• 3 tablespoons olive oil
• 1 cup chopped onion
• 1/2 cup chopped carrot
• 1/2 cup chopped celery
• 1/2 teaspoon salt, divided
• 2 garlic cloves, minced
• 4 cups organic vegetable broth (such as Emeril's), divided
• 7 cups stemmed, chopped kale (about 1 bunch)
• 2 (15-ounce) cans no-salt-added cannellini beans, rinsed, drained, and divided
• 1 (15-ounce) can no-salt-added black beans, rinsed and drained
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon red wine vinegar
• 1 teaspoon chopped fresh rosemary


• "Heat a large Dutch oven over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, and celery, and sauté 6 minutes or until tender. Stir in 1/4 teaspoon salt and garlic; cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is crisp-tender.
• Place half of cannellini beans and remaining 1 cup vegetable broth in a blender or food processor; process until smooth. Add pureed bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in remaining 1/4 teaspoon salt, vinegar, and rosemary."

Source: MyRecipes


Eggplant Ratatouille with Beans and Kale Recipe...

Eggplant Ratatouille with Beans and Kale Recipe... I need to introduce more exciting recipes to my teenage stepdaughters and I think this eggplant ratatouille with beans and kale recipe may be one they would enjoy. The trick with them is not to let them know everything that's included in the meal, if they don't know there are things in it that they don't like and they think the dish taste great than they will eat it! Could you get your kids to eat something like this?

Recipe Ingredients:

• 1 medium eggplant(sliced 1/4-inch thick)
• Coarse kosher salt
• 1 smallred onion(thinly sliced)
• 2 mediumyellow bell peppers(cored and sliced crosswise 1/4-inch thick)
• 2 mediumzucchini(halved and thinly sliced lengthwise)
• 1 cupchopped kale
• 1 15-ouncecan great Northern beans(drained and rinsed)
• 2 Roma tomatoes(cut into 1/4-inch slices)
• 6 clovesgarlic(minced)
• 1 teaspoondried oregano leaves
• 1 teaspoondried thyme leaves
• 1 teaspoondried marjoram leaves
• 2 tablespoonsextra-virgin olive oil
• 2 tablespoonsminced fresh parsley
• 1 cupgrated Asiago cheese


• "Sprinkle both sides of eggplant slices liberally with coarse salt; let drain in a colander for 1 hour. Rinse off excess salt and squeeze out water between layers of paper towels.
• Preheat oven to 375°. Coat a 2 1/2–quart casserole with cooking spray. Layer half of the eggplant, onions, peppers, and zucchini in casserole dish. Cover with all of the kale and beans, and spread with half of the tomatoes. Sprinkle with half of the garlic and half of the dried herbs. Repeat layering process (omitting kale and beans). Press down gently and drizzle with olive oil. Cover loosely with foil and bake for 1 hour, or until vegetables are very tender.
• Remove foil. Combine parsley and cheese in a small bowl and sprinkle over vegetables. Return to oven and cook for 5 minutes longer, until cheese is melted. Serve hot."

Source: NewHope360


Garbanzo Beans and Kale Recipe...

Garbanzo Beans and Kale Recipe... It looks like beans and kale go together like butter and toast! I love that this kale recipe includes bacon as well and is only 216 calories, however, it is a little high in sodium so leave out the added kosher salt if you have high blood pressure. If you are looking for a healthy, but tasty meal your kids and spouse will eat they will be sure to gather around for this one when they smell the bacon and be intrigued to taste the rest.

Recipe Ingredients:

• 2 center-cut bacon slices
• 1 cup chopped carrot
• 1/2 cup chopped onion
• 2 garlic cloves, minced
• 1 teaspoon paprika
• 1/4 teaspoon kosher salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon crushed red pepper
• 2 1/2 cups fat-free, lower-sodium chicken broth
• 1 cup water
• 2 (15-ounce) cans organic chickpeas (garbanzo beans), rinsed and drained
• 4 cups chopped fresh kale
• 1/2 cup plain 2% reduced-fat Greek yogurt
• 4 lemon wedges (optional)


• "Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan using a slotted spoon, and crumble. Add 1 cup carrot and chopped onion to drippings in pan, and cook for 4 minutes, stirring occasionally. Add garlic, and cook for 1 minute, stirring constantly. Add paprika, 1/4 teaspoon salt, cumin, and red pepper; cook for 30 seconds, stirring constantly. Stir in chicken broth, 1 cup water, and beans; bring to a boil. Reduce heat, and simmer for 20 minutes, stirring occasionally.
• Add 4 cups kale to bean mixture. Cover and simmer for 10 minutes or until kale is tender, stirring occasionally. Ladle about 1 1/4 cups bean mixture into each of 4 bowls, and top each serving with 2 tablespoons yogurt. Sprinkle with bacon, and serve with lemon wedges, if desired."

Source: MyRecipes


Honey Mustard Pork and Kale Recipe...

Honey Mustard Pork and Kale Recipe... Kale is a great side dish for many meals, so if you are always putting broccoli on your kids plates why not mix things up with kale recipes like this one for pork tenderloins. What I love about this recipe is the honey mustard sauce that actually includes fresh honey and stone ground mustard as two ingredients, not one like you might think when seeing the recipe name!

Recipe Ingredients:


• 1 (1-pound) pork tenderloin
• 1/4 cup stone-ground mustard (such as Willamette Valley Stone Ground Mustard)
• 2 tablespoons honey
• 1 tablespoon sherry vinegar or white wine vinegar
• Cooking spray


• 2 tablespoons honey
• 1 tablespoon sherry vinegar or white wine vinegar
• 3/4 cup fat-free, less-sodium chicken broth
• 1/4 cup sherry
• 2 tablespoons minced shallot
• 1 tablespoon stone-ground mustard


• 6 cups torn kale
• 1/4 cup fat-free, less-sodium chicken broth
• 1 tablespoon stone-ground mustard
• 1 tablespoon minced shallot


• To prepare pork, trim fat from pork. Combine pork and next 3 ingredients (pork through vinegar) in a large zip-top plastic bag. Seal and marinate in refrigerator for 2 hours, turning occasionally. Remove pork from bag, reserving marinade.
• Preheat oven to 375°.
• Place pork on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of pork. Bake at 375° for 40 minutes or until thermometer registers 160° (slightly pink). Let stand 10 minutes before slicing.
• To prepare sauce, combine reserved marinade, 2 tablespoons honey, and next 5 ingredients (honey through 1 tablespoon mustard) in a small saucepan; bring to a boil. Reduce heat to medium; cook 15 minutes. Set aside.
• To prepare kale, combine kale, 1/4 cup chicken broth, 1 tablespoon mustard, and 1 tablespoon shallot in a large skillet over medium heat. Cover and cook 8 minutes or until tender.

Source: MyRecipes

Whether you want to make kale recipes to help kick start your new healthy habits atitutude or you are just interested in trying something new, one of these fresh and delicious recipes will satisfy both reasons. You don't have to just use kale recipes for a side dish or salad, turn a soup into something healthy with beans and vegetable broth or turn eggplant into a ratatouille with kale and other veggies. Spice up your life with a salsa-braised kale recipe or snack on kale chips to keep yourself satisfied yet healthy. Try these great kale recipes and share with us what you make with kale in your kitchen.

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I was able to get my fiancé to try the kale chips and he said they were actually tastier than potato chips

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