7 Killer Kale Recipes

Green leafy vegetables rule the nutrition world, but the benefits of kale make it king of the hill. Try these 7 delicious recipes to make this nutritional powerhouse a part of your meal plan!

Green vegetables are nutritional powerhouses! For many of you, that statement comes as no surprise. From broccoli and spinach to Brussels sprouts and bok choy, green, cruciferous vegetables are known for the benefits of their green leaves and florets. Among the list of good-for-you veggies is a little nutritional standout called kale.

Not a food to be overlooked, kale brings a lot to the table. Along with potential cholesterol-lowering properties, one cup of kale provides about 10 percent of the recommend daily amount of omega-3 fatty acids and contains two powerful antioxidants: carotenoids and flavonoids. Together, these may reduce your risk of various forms of cancer and heart disease. In fact, with over 45 different types of flavonoids alone, kale offers serious benefits!

Kale is also packed full of micronutrients like manganese, copper, calcium, potassium, and vitamins K, A, and C, which makes it an amazing form of vitamin and mineral support for your active body.

If you've been hesitant to add kale to your diet because you're not sure what to do with it, it's time to break out some delicious recipes. Try one of them tonight!

1

Baked Kale Chips

Move over, Lays. These kale chips will satisfy your craving for something crunchy, and they're the perfect alternative to potato chips. They're relatively low in calories and allow you to snack on veggies in a different way. The best part? There are no greasy fingers to hinder your grip on the bar for those sweet, post-snacking deadlifts and push presses.



Ingredients

Kale: 1 bunch, stems removed, cut into bite-size pieces


Olive oil: 1 tbsp


Sea salt: 1 tsp

Directions
  1. Preheat the oven to 350 degrees F. Line a cookie sheet with parchment paper and set aside.
  2. In a large Ziploc bag, combine the kale, olive oil, and salt. Shake the bag vigorously to distribute.
  3. Place on a baking tray and bake for 10-15 minutes or until crisp. Serve immediately.

Nutrition Facts
Serving size: 1 batch
Recipe yields: 2
Amount per serving
Calories 93
Fat 7.5 g
Carbs 6.5 g
Protein 2 g

2

Poached Eggs Over Kale

Want a low-carb breakfast option to start your day? Try poached eggs over kale. The combination of gooey egg yolk and crisp kale will be enough to make your taste buds dance, and with a healthy balance of proteins, fats, and fiber, your muscles will thank you. For a refreshing, citrus finish, serve with a slice of orange.



Ingredients

Eggs: 2 large


Pureed garlic: 1 tsp


Kale: 1 bunch, stems removed, cut into bite-size pieces


White vinegar: 1 tbsp


Olive oil: 1/2 tbsp


Directions
  1. Add olive oil to a skillet along with garlic and heat.
  2. Add kale and sauté for 2-3 minutes or until wilted. Transfer to a plate.
  3. Boil a large pot of water. Reduce the heat and add 1 tablespoon of white vinegar. Slide the eggs into the water and allow them to cook for 3-4 minutes or until whites are no longer translucent.
  4. Using a slotted spoon, remove the eggs from the water and set on top of the steamed kale.
  5. Add salt and pepper to taste. Serve immediately.

Nutrition Facts
Serving size: 1 plate
Recipe yields: 1 serving
Amount per serving
Calories 274
Fat 18 g
Carbs 14 g
Protein 17 g

3

Kale and Peppers

If you're looking for a nutrient-packed side dish to accompany your main protein source, this recipe fits the bill perfectly. You'll get a solid dose of vitamin C from the peppers, along with all of kale's own considerable nutrient power. Add in some garlic and ginger and you'll also get immune-boosting and heart-protecting benefits with your meal.



Ingredients

Olive oil: 1/2 tbsp


Red pepper: 1 sliced


Yellow pepper: 1 sliced


Onion: 1/2 finely diced


Kale: 5 cups, chopped, stems removed


Garlic: 1 clove minced


Low-sodium chicken broth: 1/4 cup


Directions
  1. Heat a skillet over medium heat. Add olive oil and garlic.
  2. Sauté peppers and onions for 2-3 minutes. Add in kale, ginger, and chicken broth.
  3. Continue to cook for 2-3 minutes or until kale is tender and chicken broth has evaporated. Serve immediately.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 4 servings
Amount per serving
Calories 101
Fat 4.3 g
Carbs 15.5 g
Protein 3.8 g

4

Kale Dip

Classic spinach dip often means a slathering of saturated fat from mayonnaise and sour cream. This clean version cuts out the progress-killing macros while keeping the creaminess intact with a serving of Greek yogurt. Replace the typical bread-and-tortilla dippers with freshly diced vegetables and this recipe really earns its seat on the healthy foods train! It's a taste-bud-punching snack that's sure to be the highlight of the party.



Ingredients

Kale: 1 bunch, stems removed


Onion: 1 small, finely diced


Garlic: 3 cloves (minced)


Water: 1/4 cup


Fat-free mayonnaise: 1/2 cup


Low-fat Greek yogurt: 1/2 cup


Lemon: 1 (for juice)


Salt and pepper: to taste


Directions
  1. In a large saucepan, heat water, garlic, onions, and kale.
  2. Reduce heat to medium, cover, and cook for 15 minutes or until kale is tender and water has evaporated.
  3. Transfer mixture to a food processer and puree the kale.
  4. In a separate bowl, stir together mayonnaise, Greek yogurt, lemon juice, and onion flakes. Add in the vegetable puree.
  5. Stir again, adding salt and pepper to taste. Serve immediately.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 10 servings
Amount per serving
Calories 29.6
Fat 3 g
Carbs 5.4 g
Protein 1.4 g

5

Chicken Vegetable Soup

Chicken soup is great, but add some veggies to it and it becomes even greater! This soup is rich in fiber, complex carbohydrates, lean protein, and antioxidants, so it's something you can feel good about putting into your body. Feel free to add other vegetables as desired!



Ingredients

Olive oil: 2 tbsp


Onion: 1 diced


Carrot: 1 large sliced


Celery: 2 stalks sliced


Garlic: 1 tbsp minced


Ginger, pureed: 1 tsp


Chicken broth: 4 cups


Chicken breast: 3.3 oz. in bite-sized pieces


Kale: 4 cups, stems removed, in bite-sized pieces


Cannellini beans: 1 cup


Rosemary: 1 tbsp freshly diced


Directions
  1. Heat a large pot or Dutch oven over medium-high heat.
  2. Brown chicken in olive oil for 5 minutes, then add garlic, onion, celery, and carrots. Sauté for another 5 minutes.
  3. Add in 2 cups of chicken broth and kale. Bring the mixture to a boil, and reduce heat and simmer for about 3 minutes.
  4. Add in the remaining broth along with the beans, adding salt and pepper to taste.
  5. Cook for another 5 minutes. Stir in rosemary and serve.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 3 servings
Amount per serving
Calories 307
Fat 10.7 g
Carbs 29.3 g
Protein 27.6 g

6

Kale Blueberry Smoothie

In the mood for a breakfast smoothie? Add some kale to it! Kale can make for a perfect addition to any fruit smoothie you might want to whip up, inconspicuously adding an extra serving of greens to your day. With the mix of other flavors, you'll drink down the benefits without it tasting like you're having a "green"—read, earthy—smoothie.



Ingredients

Kale: 1/2 cup


Frozen blueberries: 1/2 cup



Unsweetened almond milk: 1/2 tbsp


Ice cubes: 1-2


Directions
  1. Place all ingredients in a blender, and blend until smooth. Serve immediately.

Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 262
Fat 7 g
Carbs 18 g
Protein 43 g

7

Mandarin and Kale Salad

Sweet mandarin oranges and hearty kale mix together perfectly in this nutrient-packed salad. Add a grilled chicken breast or some grilled sirloin for protein if you want to build a complete and balanced meal!



Ingredients

Kale: 4 cups, cut into bite-sized pieces with stems removed


Slivered almonds: 2 tbsp


Mandarin oranges: 2, divided into segments (or 1 can mandarins, juice removed)


Dried cranberries: 2 tbsp


Olive oil: 2 tbsp


Vinegar: 1 tbsp


Honey (or sugar substitute): 1 tbsp


Directions
  1. In a bowl, mix together the olive oil, vinegar, and honey.
  2. Toss the remaining ingredients in a separate bowl. Drizzle dressing from the first mixture on top.
  3. Serve immediately or place in the fridge, covered, until ready to serve.

Nutrition Facts
Serving size: 1 salad
Recipe yields: 4 servings
Amount per serving
Calories 164.5
Fat 9.3 g
Carbs 19.3 g
Protein 3.3 g