Kale: Top 5 Healthy Recipes to Help You Eat More of It!

Kale, also called collard greens, borecole, or sprouts in the US, is a vegetable of the cruciferous family, like broccoli, and cabbage and is native to Asia. They fairly recently became very popular in the United States and are now found distributed in many parts of the world.

Kale is crisp, and stringy in texture and bitter in taste. It is high in nutrients and vitamins whilst having very few calories. Thanks to its nutritional content, it provides such benefits as improving intestinal health, digestion, and antioxidant power, among others. How can you consume this food? Today I bring you some wonderful recipes so that you can benefit from this vegetable in Kale: Top 5 Healthy Recipes to Help You Eat More of it!

1. Kale Smoothie

Ideal to hydrate and refresh yourself on summer days. It takes very little time to make and you will get a shake rich in vitamins and minerals.
You simply need: kale, pineapple, peeled orange, a little mint and just blend everything up!

2. Kale Rolls

With this food you can also make simple, healthy meals and take them to work as a healthy snack.
Soak the kale leaves until tender, then drain and fill these with a stir fry of brown rice, chives, garlic, pine nuts, and raisins.

Fold the leaves with the filling in it and place in the oven at 180ºC for five minutes, with the rolls covered in aluminium foil (so that they do not dry out). This dish is also a great option for vegans and vegetarians.

3. Kale Chips

This is a delicious crispy snack and is a fabulous way to eat green leafy vegetables. In addition, it is also perfect for when we’re away from home.

You simply need: kale, olive oil, garlic powder, onion powder, ground black pepper and salt. Clean the leaves and cut them into small pieces, then add the rest of the ingredients. Bake for 10-15 minutes and enjoy as a delectable appetizer.

4. Kale Salad

You can also make nutritious, tasty, and healthy salads and include the foods you want. You can make a tabouleh, with bulgur, kale, olive oil, chives, parsley, mint, tomato, cucumber, salt and pepper.

Likewise, you can make other types of salads with legumes, such as roasted chickpeas and the ingredients that you prefer (avocado, tomato, sesame seeds, carrot, quinoa, etc.)

5. Kale Soup

There is nothing better for the winter months than a warm soup. Put the following into a pot: carrot, diced potatoes, celery, chopped onion, a little soy sauce and a little lemon.

Cover it with vegetable broth, and cook for 20 minutes in a pressure cooker or 60 minutes in a conventional pot. Then add kale, and let it cook for a further 5 minutes and it will be ready. You can also make it with vegetables of your choice.

Kale is highly versatile and can very easily be included in your diet. Simply choose one of the options above and enjoy the potent health benefits and taste of this incredible food! How do you have your kale? Let us know in the comments below, and join in the conversation on FacebookTwitter & Instagram!

Maria Sanchez

María Sánchez from Spain, is a Dietitian and Nutritionist. She loves her career, being able to help and teach others, including sharing her knowledge and experience through the writing and publishing of nutrition articles. She believes that nutrition is a very important science in life, and that the correct type of diet can help prevent diseases for which we simply don't have effective cures. Her mission is to educate people on healthy eating to achieve optimum well-being.

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