Everything you need to know about kale!

Posted October 7, 2015 in National Kale Day, kale, recipes, kale recipes, healthy eating, produce, greens, gardening, food, vegetables, healthy cooking


Kale has been having a major moment for awhile now, but it seems like people either love it, hate it or are scared to try it.

Almost every time that I buy kale, the grocery store associate ringing up my groceries says she's never tried kale before and doesn't know what to do with it. I always suggest massaging the kale, and I get blank stares.

So today I'm putting it all out there. I'm sharing everything you need to know about kale!

Health Benefits of Kale

Kale is very high in vitamins K, A and C, and is rich in manganese. Kale is especially beneficial when cooked by steaming because of the fiber content, and it's ability to bind with digestive acids. This helps lower cholesterol.


Kale is also rich in antioxidants, anti-inflammatory nutrients and anti-cancer nutrients. (source)

How to Prepare Kale

I highly recommend growing your own kale. It's so easy to grow. I planted four kale plants in my garden, and had an abundance of kale in the late summer and early fall. (I ended up freezing lots of it for smoothies.)

Most people don't love kale because of its fibrous, sturdy texture and bitter, earthy taste. The best way to change the texture and flavor of kale is to give it a good massage. This breaks down the cellulose structure making kale less dense and less bitter.


Simply drizzle olive oil or grapeseed oil over kale that has been washed and removed from the stems. Take bunches of kale in both hands and rub them together.


The leaves become shinier, darker and smaller (and more tasty!)

What to Make with Kale

Kale is perfect for soups and stews because of it's sturdy texture.


You can add it to pasta dishes, to frittatas or omelets, to stuffed peppers or to salads.


You can even add kale to smoothies! The flavor will totally disappear. This smoothie was made with almond milk, a frozen banana, kale, blueberries and vegan vanilla protein powder.

You can also make kale chips.

Kale Recipes


Pesto Caesar Kale Salad with Cranberries and Almonds


Quinoa and Turkey Stuffed Acorn Squash


Kale Raspberry and Goat Cheese Salad


Kale Lentil Beet Salad with Goat Cheese


Quinoa with Sautéed Onions, Kale, Garlic and Black Beans

Like my KALE tank? It was custom made by 24 Hour Tees!

Have you tried kale? Do you love it or hate it? What's your favorite kale recipe?

Get exclusive recipes, healthy living tips and motivation in my newsletter! Sign up here: bit.ly/sweet_success

comments powered by Disqus