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5 Healthy Kale Recipes

One of the healthiest vegetables you can put on your plate is kale.

5 Healthy Kale Recipes

Photo by Taj Rasak

One of the healthiest vegetables you can put on your plate is kale. One serving provides a day’s worth of vitamin C, nearly seven times the recommended amount of vitamin K, twice the recommended daily intake of vitamin A, and it contains just 30 calories.

It also has a lot of fatty acids and minerals, which makes this vegetable a nutrition powerhouse. However, due to its slightly bitter flavor and sturdy texture, this vegetable can be more challenging to cook with compared to some other greens. Following recipes will show you many tasty ideas for using kale in your meals.

1. Kale and apple salad

Preparation time: 20 minutes; Inactive: 10 minutes; Total time: 30 Minutes; Yield: 6 servings


– 2 tablespoons extra-virgin olive oil
– 1/4 cup dates
– 1 Honeycrisp apple
– 3 tablespoons fresh lemon juice
– 1/4 cup slivered almonds, toasted
– Kosher salt
– 1-ounce pecorino, finely grated (1/4 cup)
– 1 bunch kale, leaves very thinly sliced, ribs removed
– Freshly ground black pepper


Whisk together olive oil, a quarter teaspoon salt, and the lemon juice in a big bowl. Add the kale and toss it to coat. Let it stand for about 10 minutes. Cut the apple into thin matchsticks and the dates into thin slivers. Add the apples, almonds, dates and cheese to the kale. Before tossing it well, season with pepper and salt.

2. White bean soup, pasta and kale

Preparation time: 20 minutes; Cook time: 20 minutes: Total time: 40 minutes; Yield: 4 servings


– 1 small onion, diced
– 2 cloves garlic, minced
– 3/4 teaspoon chopped fresh thyme
– 2 cups low-sodium chicken broth
– 1 1/2 cups small pasta, such as ditalini
– 1 cup frozen chopped kale, thawed and squeezed dry
– 3 carrots, cut into 1/2-inch pieces
– Kosher salt and freshly ground pepper
– 1 15 -ounce can white beans, drained and rinsed
– 1 tablespoon tomato paste
– 3 slices bacon, chopped
– 1/2 cup grated parmesan, plus 1 small piece rind


Put the bacon in Dutch oven or a big pot over medium heat. Cook it while you stir occasionally about 4 minutes, until crisp. Add onion and continue cooking and stirring occasionally about 3 minutes, until slightly softened. Add garlic, thyme, tomato paste, carrots and a half teaspoon each pepper and salt and cook about 2 minutes, until the carrots begin to soften. Add 6 cups water, the parmesan rind, and the chicken broth.

Increase the heat to maximum and then cover it and bring to a boil. Add the beans and pasta and cook 5 minutes, uncovered. Reduce the heat back to medium and then add the kale. Simmer, uncovered, about 7 minutes, until slightly thickened. Continue stirring in half of the grated cheese but first remove the parmesan rind and season with pepper and salt. Ladle into bowls and top it with the remaining cheese.

3. Tomato eggs benedict and kale

Preparation time: 15 minutes; Cook time: 15 minutes; Total time: 30 minutes; Yield: 4 servings

Ingredients (Blender Mustard-Hollandaise Sauce)

– 2 tablespoons light mayonnaise
– 1 teaspoon lemon juice
– Pinch cayenne pepper
– 2 teaspoons whole grain mustard
– Ingredients (Eggs Benedict)
– 1 tablespoon olive oil
– 1 shallot, thinly sliced
– Freshly ground black pepper
– 1 large ripe tomato, cut into 4 slices
– 2 ounces Canadian bacon, cut into small chunks
– 2 whole wheat English muffins, split
– 8 cups petite kale or baby spinach
– 1/4 cup white vinegar
– 4 large eggs


Hollandaise sauce: Combine 1 tablespoon warm water, lemon juice, mustard, cayenne pepper, and mayonnaise in a blender and process until combined. Scrape out and leave it aside. Eggs benedict: Fill a wide pot with 3 inches of water. Before bringing it to a low simmer add the vinegar. In a large nonstick skillet heat the oil. Add shallots and the Canadian bacon. Cook it and stir often about 4 minutes, until golden. Before removing it from the heat add the kale, and stir about 2 minutes, until the kale wilts. Season it with pepper and set aside. Remember to keep it warm.

Toast each English muffin under a broiler or in a toaster about 5 minutes, until lightly golden. Top each muffin with a tomato slice and toast about one minute, until the tomato is just slightly warm. At the end, top each muffin with the mixture of the Canadian bacon-kale. First, crack each egg into a mug and then slip into the simmering water. Next, cook it 3 to 5 minutes, until the whites are at desired doneness. Before placing on each benedict, remove with a slotted spoon. At the end, drizzle it with hollandaise. Serve it.

4. Pistachio pesto spaghetti and kale

Preparation time: 10 minutes; Cook time: 15 minutes; Inactive: 10 minutes; Total time: 35 minutes; Yield: 4 servings


– 10 ounces whole wheat spaghetti
– Kosher salt
– 1 clove garlic, smashed
– 1/4 cup extra-virgin olive oil
– 1 tablespoon fresh lemon juice
– lemon wedges, for serving
– 2 tablespoons salted and roasted pistachios
– 2 tablespoons freshly grated Parmesan
– 1 large bunch kale, stemmed and leaves torn
– 1 cup fresh flat-leaf parsley leaves
– Freshly ground black pepper


Boil a big pot of salted water. Then fill a big bowl with water and ice. Add the kale to the boiling water. Cook and stir it about 2 minutes, until just wilted but still bright green. Transfer the kale to the ice water with a slotted spoon. Keep the water boiling. When it’s cool, make sure to squeeze out as much water as possible, until it’s drained well. Chop the kale coarsely.Cook according to the package directions after adding the pasta to the boiling water. Drain the pasta, after reserving a half cup of the pasta water.

Pulse the garlic and pistachios in a food processor until they are nicely chopped. Add the parsley and kale. Pulse it until very nicely chopped. Add the oil in a steady steam, while the machine’s running. Add lemon juice, a half of teaspoon each pepper and salt, and the Parmesan and pulse to incorporate. Next, toss the pasta with the pesto. If it seems dry, add several spoonfuls of the reserved cooking water. Season to taste with pepper and salt. At the end, serve it with lemon wedges on the side.

5. Roasted kale with grilled chicken

Preparation time: 10 minutes; Cook time: 30 minutes; Total time: 40 minutes; Yield: 4 servings


– 2 tablespoons extra-virgin olive oil, plus more for brushing
– 3 cloves garlic, thinly sliced
– 2 large skinless, boneless chicken breasts
– 1/2 cup cherry tomatoes, halved
– 1 tablespoon fresh lemon juice
– 1/2 pound small red-skinned potatoes, cut into 1/2-inch pieces
– 1 large bunch kale, stems removed, leaves torn
– Kosher salt and freshly ground pepper
– 4 cups mixed salad greens
– 1/3 cup grated parmesan cheese


First, preheat your oven to 425 degrees F. Next, toss the potatoes with a half of tablespoon olive oil on a rimmed baking sheet. Make sure to spread it in a one, single layer and then roast it for 5 minutes. Take a big bowl and toss the kale in it with the 1/2 tablespoon olive oil, garlic, pepper, and 1/4 teaspoon salt to taste. Add it with the potatoes to the baking sheet and toss. Make sure to roast it 15 to 20 minutes, until the potatoes are tender and the kale is crisp, stirring once.

Preheat a grill pan or grill to medium and brush with olive oil. Make 4 cutlets by slicing the chicken breasts in half horizontally. Coat evenly with a half of tablespoon olive oil and season it with pepper and salt. Grill the chicken 2 to 4 minutes per side, until well marked and cooked through. Put on a plate. Toss the potatoes, the salad greens, parmesan, kale, tomatoes, lemon juice, the remaining 1/2 tablespoon olive oil, and pepper and salt to taste in a big bowl. Top the chicken with any collected juices and divide among plates. Serve the grilled chicken with kale salad.

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