10 Must-Try Kale Recipes: Benefits, Preparation Tips, and Tasty Dishes
- Kale is a nutrient-dense superfood rich in vitamins A, C and K and minerals like calcium and potassium.
- Due to its fiber and antioxidant content, kale can be regularly incorporated into your diet to support digestion and stronger immune function.
- Preparing kale properly, whether massaging, steaming, or roasting, enhances its flavor and texture, making it a versatile ingredient for salads, soups, smoothies and more.
Kale is nutrient-rich, but knowing how to prepare it for maximum flavor and health benefits can be complicated. While you may want to get more kale in your diet because of its superfood status,[1] its bitter taste can be off-putting if not cooked or seasoned correctly.
Different preparation methods–like massaging the leafy green for kale salad recipes, roasting it with grass-fed ghee, or sautéing it with garlic–can bring out its best flavors while preserving its nutrients. Simple techniques can make kale a delicious addition to any meal, whether you’re craving crispy kale chips or a comfort-food side dish.
Explore this guide to learn how to prepare kale to maximize its flavor and health benefits. Plus, we’ve rounded up our top ten recipes with kale for you to try. Let’s dive in!
The Benefits of Kale
Kale has earned its status as a superfood due to its impressive array of vitamins, minerals and antioxidants. This leafy green delivers a powerful nutritional punch, supporting wellness in many ways, from immunity to heart health.[2]
Kale Nutrition Facts
Kale is an excellent source of vitamins A, C, and K—crucial for vision,[3] immune health,[4] and blood clotting.[5] Kale also provides minerals like calcium, potassium, and magnesium, which support bone health[6] and muscle function.[7]
As if that’s not enough, kale contains antioxidants, such as beta-carotene, lutein, and flavonoids, which help protect your body against oxidative stress and inflammation.[8] It contains fiber that aids in digestion[9] and helps maintain healthy cholesterol levels.[10]
Kale is low in calories but rich in nutrients, making it a delicious and nutritious addition to your meal plan. The key to enjoying kale is knowing how to prepare it properly.
How to Prepare Kale
Kale is super versatile, and its flavor and texture change depending on how you prepare it. The more you know about different ways to prepare kale, the easier it will be to incorporate this nutritious green into your diet regularly.
Preparing Kale Raw
If you don’t prepare raw kale properly, it can be unappetizing and challenging to chew. Its fibrous leaves and slightly bitter taste can be off-putting. Kale can also be chewy and hard to enjoy without the right technique.
Start by removing the tough stems and tearing the leaves into bite-sized pieces for best results. Wash the leaves thoroughly and dry them well. To reduce kale’s natural bitterness and make it tender, massage the leaves with olive oil, lemon juice or salt for a few minutes until they soften and darken in color. This process breaks down the tough fibers, making kale easier to enjoy. Pair raw kale with bold flavors like garlic, nuts, fruits, or a tangy dressing for a delicious, nutrient-packed salad. Or go the desert route and make yourself a kale smoothie.
But kale salad recipes and smoothies are not the only ways to enjoy this green. If you find raw kale challenging to eat, cooking it can be a tasty and easier-to-digest option.
Preparing Kale for Cooking
To prepare kale for cooking, you must remove the stems and chop the leaves into smaller pieces. You can sauté kale with garlic and olive oil for a quick, flavorful side dish or steam it lightly to retain nutrients and vibrant green color. Roasting kale in the oven with olive oil and seasoning creates crispy kale chips, perfect for a healthy snack alternative.
You can also add kale to soups and stews, where it will soften and absorb flavors while maintaining its nutritional benefits. Finally, blanching kale quickly in boiling water can help reduce its bitter flavor, making it easy to incorporate into various dishes.
10 Delicious Kale Recipes
Ready to get more greens in your diet and enjoy the benefits of kale? Explore our favorite top ten recipes with kale to enjoy the vegetable’s incredible versatility and delicious potential.
Upgraded Kale Shake
Wild Salmon with Buttered Kale
More Diet Tips From Bulletproof
Paleo Fall Salad with Butternut Squash, Bacon and Kale
Grilled Lamb Chops with Italian Salsa Verde and Kale
Gluten-Free Avocado Pizza with Kale
Sirloin Steak with Rosemary-Coffee Marinade and Kale
Pan-Roasted Duck Breast with Roasted Kale
Greens Powder Smoothie
Keto Chopped Salad with Quick Creamy Dressing
Green Shakshuka
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