Kale Recipes: How To Prepare Kale for Breakfast, Lunch & Dinner

By Julia Argenti

Whenever we’re feeling tired, even the teeniest bit sick or just want to feel like we’re doing our bodies good, our go-to vegetable is kale. It’s not only a great way to get vitamin C, iron, calcium and anti-oxidants but also helps in detoxification and has even been proven to prevent some cancers! While all of these facts are fine and dandy, most people have no idea how to prepare kale (and make it delcious!). Here are three recipes that can help you get the nutrient power from this dark leafy green throughout the entire day.

For Breakfast… Try a Green Smoothie

1 handful kale
1 handful frozen spinach
1 apple, chopped
1 banana, frozen
1 cup coconut water

Just blend and serve.

Want a heartier breakfast? You can add kale to this omelet recipe too!

For Lunch… Make a Kale Salad

1 bunch kale
1 tsp sea salt
1/4 cup sunflower seeds
1/4 cup red onion, chopped
1/3 cup dried cranberries
1/2 green apple, chopped
1/4 cup extra virgin olive oil
2 tbsp apple cider vinegar or balsamic vinegar
Goat or gorgonzola cheese, optional

De-stem kale by pulling the lead off of the stem before washing, drying and chopping kale leaves. In a large bowl, massage salt into kale with your hands for about 2 minutes, or until it looks wet and broken down. Put kale in a fresh bowl and discard any leftover liquid. Stir in onion, cranberries, apple, and sunflower seeds before dressing with oil and vinegar.

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For Dinner… Whip Up White Beans & Kale

1/2 yellow onion, chopped
2 cloves garlic, minced
1 head kale, washed and cut into strips
1/2 can of cannelloni beans
Extra virgin olive oil
Parmesan cheese, to taste

Sauté onions in olive oil for 3 minutes, or until tender. Add garlic and cook for 1 more minute. Slowly stir in kale and continue to stir as it cooks. After 1 minute, add the beans and cook for 2 more minutes. Season with salt and red pepper flakes and sprinkle with Parmesan cheese. Serve this as a side dish or mix it with whole wheat or brown rice pasta for a heartier meal!

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