Out of all the leafy green vegetables out there, kale especially gets a bad wrap. Don’t get me wrong, it makes sense why people find kale hard to love. If you aren’t preparing it properly, odds are you find kale extremely bitter and hard to chew.
Chances are, you reallywant to like kale, you just haven't found a way to eat it that you like yet. Kale is one of the healthiest foods you can eat,being noted as one of themost nutrient-dense foods in existence-so finding ways to incorporate this leafy green into your diet more regularly is a smart and healthy choice.
Here are just a few of the amazing benefits of kale:
- Kale can help lower cholesterol and your risk of heart disease
- A single cup of kale contains almost 7 times the recommended daily amount of vitamin K, which helps reduce the risk of blood clotting.
- Kale has several properties that make it a weight-loss-friendly food.
- Kale is packed full of antioxidants, which help your body fight illness and disease.
So case in point: it’s well worth it to find a few simple kale recipes that you enjoy to live a longer, healthier life.
Introducing the I Hate Kale Cookbook
When we received Tucker Shaw’s I Hate Kale recipe book at Zinnia’s Gift Boutique, I began flipping through the pages as I was putting the books on display in the store. This was about a year ago, at which time neither I nor my husbandenjoyed eating kale. Kale was a vegetable we simply tolerated and atemaybe once every couple of months.
It wasn’t until after I took the book home and started experimenting with the recipes that our opinions on kale took a turn for the better. My husband and I look forward to our kale-based dinners (and snacks) now, and we have the I Hate Kale cookbookto thank for it.
That’s why I’m sharing three recipes from the top-selling book with you, in hopes that they will at the very least open your mind to the possibility of not hating kale. There are 35 recipes in the book to choose from, so your odds are pretty good. Here are three of my favorites:
Kale Smoothie Kickstarter 1
This recipe is the perfect meal replacement if you’re on the go and don’t have time to sit down and eat a meal. It’s nice in the morning for a quick breakfast or a healthy nighttime snack.
- ½ cup frozen kale
- 1 cup water
- ½ cup plain greek yogurt
- ½ cup frozen strawberries
- ½ cup frozen blueberries
- ¼ cup uncooked oatmeal
- Pinch of salt
- Pinch of cinnamon
- ½ cup crushed ice
Toss everything into a blender and blend on low for about 10 seconds, then hit it with high speed until completely liquified. Add more liquid if necessary.
Kale Ribbon Salad
This salad is refreshing and perfect for serving to dinner guests on hot summer days. Removing the stems from the kale is how you remove the bitterness from the leaf, so it’s an important step if you’re serious about warming up to kale.
Because this salad keeps so well (up to 4 hours, dressed in the fridge) it’s a great option for lunches for work, or even for the little ones at school.
- 2 bunches of kale, washed and dried
- ¼ cup greek yogurt
- 2 tbsp olive oil
- Zest and juice from 1 lemon
- 1 tbsp sugar
- Salt and black pepper
- ¼ cup chopped roasted nuts
- Remove the tough stems from the kale, then place the leaves in a large tight plastic bag with a teaspoon of water and microwave for 30 seconds to just barely soften them.
- Working with about 6 leaves at a time, stack them like a deck of cards then, starting with the sides of the leaves tightly roll the stock cigar style. Starting at one end, cut the stock to create thin ribbons. Repeat with the remaining kale then place in the fridge for 15 minutes.
- In a small bowl, whisk together the remaining ingredients. Toss the dressing with the kale and place it in the fridge again for 20 minutes or up to 4 hours. Top with roasted nuts to serve.
Kale and White Bean Stew
This is a hearty and super filling kale and white bean stew that will change your mind about kale. It’s the perfect meat substitute for meatless Mondays, or any day of the week. It’s definitely more of a Fall/ Winter meal, but because it’s all vegetables it’s still relatively light and could be enjoyed all year round.
- 1 can white beans
- 6 cups vegetable stock
- 1 tbsp olive oil
- 1 yellow onion diced
- 2 carrots peeled and cut
- 2 cloves minced garlic
- 1 can crushed tomatoes
- 2 bunches of kale rinsed and chopped
- ½ loaf of stale bread cut into cubes
- Salt and pepper
- Grated parmesan cheese
- Strain the liquid from the beans into a medium bowl. Set half the beans aside, then set the other half back into the liquid and mash together with one cup of the stock.
- In a large soup pot, heat the oil over medium heat. Add onion and carrot and cook until soft for about 10 minutes. Add garlic, then add tomatoes, kale, and the remaining 5 cups of stock and return to a boil. Reduce heat to low, cover, and cook for 20 minutes.
- Add mashed beans and reserved whole beans and cook for about 5 minutes. Stir in the bread cubes then add salt and pepper to taste. Sprinkle with parmesan to serve.
Kale is one of the healthiest foods you can eat, so finding ways to incorporate it more into your meals is well-worth experimenting with some new kale recipes from the I Hate Kale cookbook.
If you are intrigued by these kale recipes, you can buy your own copy of the book at Zinnia's Gift Boutique in Scotts Valley, or order it online.