Cooking With Kale

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Kale Recipes

Kale is an incredible food. It is packed with fiber, flavonoids, antioxidants, omega-3’s, and Vitamin K. Kale lowers cholesterol, aids in cancer prevention, and supports a healthy heart. So make sure you are eating this awesome food as part of your healthy diet.

Nutritional Facts: (One Cup of Kale)

  • 34 Calories
  • 0.5 gram Fat
  • 28 mg Sodium
  • 299 mg Potassium
  • 6 Carbs
  • 1 gram Fiber
  • 206% of your daily Vitamin A
  • 134% of your daily Vitamin C

Kale Prep: Always trim the kale leaves off the fibrous stems OR buy your kale already trimmed (it comes in a huge bag for about $3.00 at stores).

Here are some great ways to include kale into your meals:

Kale Chips:

  • Preheat your oven to 350 degrees.
  • Take your trimmed kale and place on a baking sheet.
  • Drizzle one tablespoon of EVOO over the kale, mix well.
  • Sprinkle one teaspoon of kosher salt (or a salt of your choice) over the kale, mix well.
  • Bake for 10 to 15 minutes (or until the edges just turn brown).

Omelets:

  • Add trimmed and shredded kale to your omelets.
  • Just sprinkle into the omelet near the end of the cooking process.

Hash:

  • Take one sweet potato; peel and dice into small pieces.
  • Take half of a medium-sized onion; dice into small pieces.
  • Place sweet potato and onion in a skillet over medium heat. Cook until tender.
  • Turn heat to low and add 1 to 2 cups of trimmed and shredded kale to the skillet.
  • Stir occasionally, until the kale is tender (not soggy) and mixed well with the sweet potato and onion.
  • Season with pepper (and a little salt if your diet allows).
  • One Serving = 1/2 Cup
  • Nutritional Facts: 48 Calories, 0.1 gram Fat, 5 mg Sodium, 58 mg Potassium, 5 Carbs, 2 grams Fiber, 1 gram Protein.
sweet potato kale hash

I made this Sweet Potato Kale Hash with grilled chicken and a side of quinoa. Delish!

What are some of your favorite kale dishes or yummy ways you have found to include kale into your diet?

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6 responses »

    • I am so happy you enjoyed the post! Kale is definitely one of my go-to add-on’s to any dish that needs a little extra dose of hippie and healthy. Thanks for reading! Stay healthy!

    • Hello Eat All Fresh, I have an About Me page; you can find it under the header on the right-hand side of the page listed as “About Angela”; there is a picture below that header. Click on the picture and it will take you to my About Me page. OR You can always click this link (about.me/angelagillen) Have a great day!

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