Nutritious & Delicious // Ten Ways to Cook Kale

Hi, I’m Brooke, and I’m working on my Nutrition Dietetics degree at Arizona State University.  I specialize in Healthy Lifestyle Coaching with a minor in Sustainable Foods.  My passions include kale (yes, really!), exercising, gluten and dairy free cooking, and statement necklaces.  [Editor’s note: A girl after my own heart.]

Naturally, this inaugural post highlights my absolute favorite vegetable: the super-food known as kale.  Full of Vitamins and Minerals, she packs a protective punch that can boost your immune system, give you great skin, and is a fantastic aid for digestion.

One cup of raw kale has 36 calories, 5 grams of Fiber, 7 times more beta carotene than broccoli, and zero grams of saturated fat.  Beta-carotene promotes lutein for eye protection, and the high amounts of fiber bind to your bile acids which is great for lowering cholesterol, helping digestion and assisting with weight management.

Tips:  Buy bunches with smaller leaves, as they are more tender and usually have a sweeter taste.  When preparing raw kale, massage leaves to break apart the fibrous bonds to help your body absorb the nutrients more easily.  Adding lemon juice or apple cider vinegar can take out a bitter ‘bite’ taste.

One // Portobello Mushroom with Kale Pesto Guacamole
Two // Quick Curried Chickpeas with Tofu & Kale
Three // Trapanese Pesto Pizza with Shrimp & Kale
Four // Red Quinoa with Mushrooms & Kale
Five // Kale and Sage Pestro Crostini with Roasted Vegetables
Six // Dinosaur Kale, Tomato & White Bean Soup
Seven // Seared Shrimp Vindaloo with Vegetables
Eight // Linguine with Kale & Tomatoes
Nine // Indian Lentil Saute with Kale & Asparagus
Ten // Raw Kale Salad with Garden Veggies & Wild Rice

Well, what are you waiting for?  Get yourself to the market for a bright green bunch, pick your favorite recipe above, and I can’t wait to hear what you think of this new feature!