Kale is an extremely popular choice of healthy conscious individuals and it is frequently used in smoothies, salads, sandwiches, soups, dips and pesto.
Ever wondered why kale is considered the king of leafy greens?
Well, kale is a nutritional powerhouse that has numerous benefits for health and it has zero calories. Kale is one of the best vegetable sources of protein and omega-3 fatty acids. It is a versatile vegetable that can be consumed raw or cooked. In this article we have listed some of the easiest and simplest kale recipes that will be enjoyed by the whole family.
Health Benefits of Eating Kale
- Promotes Detoxification and Weight Loss – The sulfur compounds and fiber present in kale aid digestion and boost up the detoxification process of the liver that helps to remove harmful toxins and waste products from the system. Vitamin C increases body metabolism and increases calorie burning, thus, leading to weight loss.
- Rich Source of Antioxidants – Kale is packed with potent antioxidants like Quercetin and Kaempferol that help to counteract cell damage caused by free radicals and oxidative stress which in turn slows down aging and reduces the risk of cancer and heart diseases.
- Healthier and Stronger Hair, Skin and Nails – The perfect balance of omega-3 and omega-6 fatty acids in kale helps to strengthen the nails, hair and skin and enhances their appearance and beauty from inside out.
- Potent Source of Minerals – Kale is one of the best plant-based sources of calcium, magnesium and potassium. Calcium is an important mineral for bone health and it also supports all types of cellular functions. Magnesium provides protection against type 2 diabetes and heart disease while potassium helps to lower high blood pressure.
- Improves Eye Health – Macular degeneration and cataracts are two of the most common consequences of ageing. Bu the nutrients Lutein and Zeaxanthin found in kale lower the risk of age-related macular degeneration and cataracts.
25 Delicious and Healthy Kale Recipes
1. Sea Salt and Vinegar Kale Chips
Total Time – 15 minutes
Yield – 4 servings
Ideal for – Snacks/Appetizer
Difficulty level – Easy
Ingredients –
- Kale
- Apple cider vinegar
- Olive oil
- Coarse sea salt
Forget potato chips and French fries and indulge in the delicious crunchy taste of homemade kale chips without the pinch of guilt. It is a healthy alternative to store bought kale chips because it makes use of olive oil, sea salt and apple cider vinegar to spice up the taste. It is extremely easy to make and takes just 15 to 20 minutes to prepare. You can bake several batches and store in air-tight containers in order to satisfy your chips cravings.
Healthful aspects – Kale itself is a healthy alternative to potatoes being low in carbohydrates and rich in fiber. The other ingredients such as apple cider vinegar, olive oil and sea salt used in the recipe also make it a healthy snack without compromising on the taste. While apple cider vinegar helps to improve digestion and its acetic acid suppresses appetite and increases metabolism, olive oil reduces the risk of developing breast cancer, type 2 diabetes and stroke osteoporosis.
Check out the full recipe from – gimmesomeoven
2. Greek Kale Salad with Lemon Olive Oil Dressing
Total Time – 10 minutes
Yield – 4 servings
Ideal for – Side Dish
Difficulty level – Easy
Ingredients –
- Kale leaves
- Cherry tomatoes
- Cucumber
- Red onion
- Feta cheese
Lemon Dressing:
- Extra virgin olive oil
- Lemon juice
- Garlic cloves
- Dried oregano
- Salt
- Pepper
This delicious and super healthy kale salad is extremely easy to prepare and can be enjoyed as a nice side dish with lunch or dinner. All you need to do is chop all the ingredients, toss in a bowl and dress it with the lemon-olive oil dressing. The best thing is that this salad stays fresh and crunchy for 2 days so you can easily store the left-over in the refrigerator. The tangy lemon-olive oil dressing spiced up with oregano and garlic enhances the aromas of the salad and softens the bitterness of the kale.
Healthful aspects – The combination of kale, lemon juice and olive oil turns this salad in to a fat burning superfood. Cucumbers contain anti-inflammatory flavonols that protect the brain and nerve cells from age-related decline while the lignans reduce the risk of breast, ovarian, uterine and prostate cancer. Cherry tomatoes are a rich source of vitamins B6 and A which are essential for cognitive development, proper brain function, formation of red blood cells and white blood cells and supporting the functions of the heart, lungs and kidneys.
Check out the full recipe from – gimmedelicious
3. Roasted Butternut Squash Kale Sauté
Total Time – 40 minutes
Yield – 4 servings
Ideal for – Entree/Side Dish
Difficulty level – Intermediate
Ingredients –
- Butternut squash
- Olive oil
- Balsamic vinegar
- Salt
- Black pepper
- Red onion
- Garlic cloves
- Kale leaves
- Dried cranberries
- Pecans
- Pepper
Add a splash of colors to your lunch and dinner with this vibrant and delicious roasted butternut and kale sauté recipe. It is easy to put together but tastes absolutely wonderful. The butternut squash cubes are roasted to perfection and the cooked along with onions and kale to give it a nice texture and enhances the flavors. The pecans and cranberries add a nice crunchy and chewy texture to the dish. It is a purely vegan and gluten-free recipe.
Healthful Aspects – Butternut squash is a potent source of potassium that helps to lower blood pressure by counteracting the effects of sodium in the diet. High fiber content in this vegetable improves digestive health and prevents constipation. It also supports the growth of healthy bacteria in the gut. Vitamin A present in butternut squash improves eyesight while the mineral manganese helps to maintain healthy bone structure by promoting calcium absorption. It also improves mineral density of the spinal column.
Check out the full recipe from – simplyrecipes
4. Hearty Kale and Lentil Soup
Total Time – 40 minutes
Yield – 8 servings
Ideal for – Meal
Difficulty level – Easy
Ingredients –
- Olive oil
- Onions
- Carrots
- Celery
- Salt
- Pepper
- Garlic cloves
- Tomatoes
- Green or brown lentils
- Vegetable or chicken stock
- Lacinato kale
- Fresh parsley
- Apple cider vinegar
This yummy and substantial kale and lentil soup is the ultimate comfort food that you can enjoy on a cold rainy evening when you are not up preparing an elaborate dinner. It is a one-pot meal recipe that packs in a wholesome protein, fiber and nutrients punch without compromising on the taste. The Combination of vegetables and lentils creates a layer of crunchy and crunchy textures while the garlic, parsley, olive oil and apple cider vinegar enhances the flavors of the soup.
Healthful Aspects – Lentils are one of the best sources of soluble and insoluble fiber that has numerous health benefits. The soluble fiber not only aid weight loss but also reduces cholesterol. The fibers, folate and magnesium found in the lentils work together to protect the heart. The insoluble fibers improve digestive health and prevent constipation, irritable bowel syndrome and diverticulosis. Lentils are potent source of high-quality protein and complex carbohydrates that support the formation of lean muscle mass and boost metabolism and energy.
Check out the full recipe from – brooklynhomemaker
5. Spinach, Kale and Spaghetti Squash Fritters
Total Time – 1 hour
Yield – 16 to 18 fritters
Ideal for – Appetizer
Difficulty level – Intermediate
Ingredients –
- Spaghetti squash
- Butter
- Extra virgin olive oil
- Bell pepper
- Garlic cloves
- Baby spinach
- Kale leaves
- Pepper
- Parmesan cheese
- All-purpose flour
- Bread crumbs
- Egg
- Seasoned salt
- Dried oregano
- Fresh parsley
- Olive oil cooking spray
- Non-fat yogurt
Say goodbye to deep-fry and oily finger foods and enjoy the flavorful and crispy taste of these healthy baked kale, spinach and spaghetti squash fritters. This recipe makes minimal use of flour and bread crumbs so that you can actually taste the leafy greens, spaghetti squash and bell peppers in the fritters. The parmesan cheese adds a nice creaminess to the fritters while the herbs and spices heighten the flavors to make it all the more appetizing.
Healthful Aspects – Spaghetti squash is a versatile vegetable with high nutritional content. It is a rich source of vitamin A and C that neutralize free radical damage to the cells. Other antioxidants such as beta-carotene, lutein and zeaxanthin found in this vegetable promote healthy vision. Folate supports the formation and development of new cells and promotes cardiovascular health. Spaghetti squash is a potent source of omega-3 fatty acids that prevents inflammation and reduces the risk of heart disease, arthritis and certain types of cancer.
Check out the full recipe from – diethood
6. Salmon on Kale with Penne and Goji Berries
Total Time – 20 minutes
Yield – 1
Ideal for – Main Dish
Difficulty level – Intermediate
Ingredients –
- Salmon fillet
- Moroccan spice blend (cumin, all spice, chili powder)
- Chopped kale
- Cooked penne
- Goji berries
- Olive oil
- Salt
- Pepper
This delicious and wholesome meal may look fancy but it is extremely easy to put together and tastes amazing. The tart goji berries beautifully enhances the taste of the perfectly cooked salmon while the cooked penne and kale introduces some volume and texture to the dish. It is a complete one course meal that packs in all the essential nutrients – proteins, fibers, vitamins, minerals and healthy fats.
Healthful Aspects – Salmon is an excellent source of omega-3 fatty acids, proteins and other nutrients such as vitamins A, B, D, calcium, iron and selenium. The fatty acids improve memory and perk up the functions of the brain. Calcium improves bone density and reduces the risk of osteoporosis and osteoarthritis. Omega-3 fatty acids protect the heart and reduce the risk of cardiovascular diseases. High levels of hormone tryptophan in salmon reduce stress and induce restful sleep.
Check out the full recipe from – brokenteepee
7. Broccoli, Kale, Chilli & Hazelnut Pizza (Vegan)
Total Time – 1 hour 12 minutes
Yield – 2 large pizzas
Ideal for – Main Dish/Snack
Difficulty level – Intermediate
Ingredients –
- Whole meal bread mix
- Passata with garlic
- Red onion
- Sun-dried tomatoes
- Kale
- Purple sprouting broccoli
- Red chili
- Hazelnuts
- Dried oregano
- Black pepper
- Extra virgin olive oil
This is an extremely delicious and flavorful vegan pizza without cheese which makes it an amazing weight loss food. The crunchy and chewy vegetables and spice toppings add mouth-watering flavors and layers of texture to the pizza. The tangy and savory combination of the sun-dried tomatoes and red chili along with the over-powering flavors of oregano and olive oil takes it to a whole new level.
Healthful Aspects – The immune boosting and cancer fighting properties of broccoli makes it a superfood for improving overall health. The soluble fibers in broccoli help in reducing cholesterol. It is a potent source of omega-3 fatty acids that neutralizes inflammation and reduces the risk of heart disease, arthritis and type 2 diabetes. The presence of calcium and vitamin K in broccoli improves bone health and prevents osteoporosis.
Check out the full recipe from – thevegspace
8. Chicken and Kale Casserole with Whole Wheat Pasta
Total Time – 45 minutes
Yield – 10 servings
Ideal for – Main Dish
Difficulty level – Intermediate
Ingredients –
- Salt
- Pepper
- Whole grain pasta shells
- Unsalted butter
- Extra virgin olive oil
- Yellow onion
- Garlic cloves
- Kale
- Cooked chicken
- Ricotta cheese
- Mozzarella cheese
- Parmesan cheese
- Lemon zest
- Parsley
This easy chicken, kale and pasta casserole is a complete meal for the whole family that takes less than 1 hour to prepare and tastes amazing. Plenty of pasta, cheese and kale perfectly balances the taste of texture of the dish and supplies a wholesome amount of protein, fibers and healthy fats. The rich creamy texture of the cheese goes well with the crunchiness of the kale and also balances the bitterness to some extent.
Healthful Aspects – Chicken is by far the best source of high-quality protein that helps to build lean muscle mass and promote calorie burning. It is rich in minerals like calcium and phosphorus that maintains healthy bones and reduce the risk of arthritis. The nutrients tryptophan and vitamin B5 have a calming effect on the body and are useful for relieving stress. Zinc found in chicken boosts testosterone levels in men. Vitamin B6 plays an important role in improving heart health and preventing heart attack.
Check out the full recipe from – rachelcooks
9. Sweet Potato, Kale and Shrimp Skillet
Total Time – 30 minutes
Yield – 2 servings
Ideal for – Side Dish
Difficulty level – Easy
Ingredients –
- Extra virgin olive oil
- Onion
- Red pepper flakes
- Garlic cloves
- Sweet potatoes
- Fresh shrimp
- Kale leaves
- Black pepper
- Salt
Give a delicious twist to your rice, pasta and spaghetti with this delicious and wholesome sweet potato, kale and shrimp skillet that makes a wonderful side dish. It is extremely easy to prepare and leaves you satiated without sacrificing the taste. The freshly cooked shrimp adds a nice chewy texture to the salad while the garlic and onion enhances the flavors. The red pepper flakes add a touch of spiciness to the dish.
Healthful Aspects – Shrimps are the true weight loss food loaded with protein, vitamin D, vitamin B3, zinc and carbohydrate free. Carotenoid astaxanthin found in shrimps is a potent antioxidant that protects the skin from premature ageing. Omega-3 fatty acids in shrimps promote new cell production and improve the quality of hair and skin. Shrimps are loaded with selenium that reduces the risk of certain types of cancer – lung cancer, colorectal cancer and prostate cancer.
Check out the full recipe from – primaverakitchen
10. Spicy Kale and Quinoa Black bean Salad
Total Time – 30 minutes
Yield – 4 servings
Ideal for – Meal
Difficulty level – Easy
Ingredients –
- Quinoa
- Kale
- Red onion
- Black beans
- Corn
Spicy Dressing:
- Fresh cilantro
- Garlic cloves
- Fresh lime juice
- Hot sauce of your choice
- Water
- Maple syrup
- Cumin
- Sea salt
- Pepper
This is a super-healthy and tasty kale, quinoa and black bean salad that is completely vegan, gluten-free and oil-free which makes it ideal for weight watchers and health conscious individuals. The combination of quinoa, kale, beans, corn and onion renders a crunchy texture to the salad. The spicy salad dressing adds some appetizing flavors to dish that will be loved by the whole family.
Healthful Aspects – Quinoa is the best vegetarian source of complete protein that contains all the nice essential amino acids. All these amino acids are necessary for building lean muscle mass. It is a rich source of fiber that increases satiety, relives constipation and prevents heart disease by lowering high cholesterol. It is a rich source of magnesium and riboflavin that promotes healthy blood sugar control and improves energy metabolism respectively. Lysine found in quinoa is essential for tissue growth and repair.
Check out the full recipe from – theglowingfridge
11. Kale White Bean and Sausage Soup
Total Time – 40 minutes
Yield – 6 servings
Ideal for – Meal/Snack
Difficulty level – Easy
Ingredients –
- Olive oil
- Beef kielbasa sausage
- Carrots
- Yellow onion
- Celery
- Garlic cloves
- Chicken broth
- Water
- Dried parsley
- Dried rosemary
- Dried oregano
- Salt
- Black pepper
- Kale
- Canned cannellini beans
- Parmesan cheese
This simple yet wholesome soup is a delightful dinner replacement that can be enjoyed by the whole family. The inclusion of herbs and spices makes it teaming with appetizing flavors. The combination of kale, carrots, white beans and sausages renders a blend of chewy and crunchy texture to the soup. This is compete meal in itself that packs in protein, fiber, complex carbs, vitamins and minerals. Serve it hot and enjoy with crispy toast.
Healthful Aspects -Beans and legumes are a great source of essential nutrients such as proteins, fibers, vitamins and minerals and antioxidants. The antioxidants found white beans have cancer-fighting properties that neutralize the cell damage caused by free radicals. It is a rich source of both soluble and insoluble fiber that improves digestive health, relieves constipation and lowers the level of cholesterol in blood. Folic acid in white beans supports the development of new cells and tissue.
Check out the full recipe from – cookingclassy
12. Easy Kale Feta Egg Toast
Total Time – 20 minutes
Yield – 2 servings
Ideal for – Breakfast/Snack
Difficulty level – Easy
Ingredients –
- English muffin bread/Multigrain bread
- Olive oil
- Kale
- Garlic cloves
- Salt
- Pepper
- Red pepper flakes
- Eggs
- Feta cheese
This quick and easy kale and feta egg toast is inspired by the classic Eggs Florentine, but it is much healthier. The kale cooked in garlic, spices and feta renders a nice appetizing flavor and creamy texture to it and cuts out the bitter taste. The fried egg with the runny yolk takes the toast to a whole new level. The red pepper flakes add a touch of savory spiciness to the dish.
Healthful Aspects – Eggs are the best source of low-calorie protein that helps to increase satiety and improve lean muscle mass. It is a rich source of vitamin A, B-complex vitamins and vitamin E that are essential for improved eyesight, production of red blood cells and fighting off free radicals. Eggs are loaded with essential minerals such as iron, zinc and phosphorus that cures anemia, supports the immune system and develops stronger bones and teeth.
Check out the full recipe from – wellplated
13. Turmeric Rice with Coconut Kale
Total Time – 55 minutes
Yield – 2 servings
Ideal for – Main Dish
Difficulty level – Intermediate
Ingredients –
Turmeric Rice:
- Olive oil
- Yellow onion
- Ginger
- Brown rice
- Turmeric
- Vegetable broth
- Salt
Kale Preparation:
- Kale
- Olive oil
- Garlic cloves
- Vegetable broth
- Full-fat coconut milk
- Salt
- Toasted cashew
- Toasted coconut flakes
This modest and simple kale and turmeric rice with coconut is a complete meal for those days when you want to eat healthy but don’t have the time to prepare an elaborate 3 course meal. The combination of coconut milk and turmeric adds some appetizing tropical flavors and bright yellow color to the dish. The addition of toasted cashew adds a delicious nutty taste and crunchy texture to the rice.
Healthful Aspects – Brown rice is not just a weight loss food, it is packed with plenty of healthful nutrients that also makes one of the healthiest of grains. It is a rich source of selenium and manganese that reduces the risk of developing cancer, heart disease and arthritis and protects the nervous system. The fiber content of brown rice aids weight loss and improves digestive functions. It is rich source of antioxidants that neutralize free radical damage. It is a low glycemic index food that takes time to break down in the intestine leading to slow-release of sugar. It stabilizes blood sugar levels and therefore, a great food choice for people with diabetes.
Check out the full recipe from – naturallyella
14. Cauliflower, Kale and Chickpea Curry Pot
Total Time – 1 hour
Yield – 4-6 servings
Ideal for – Side Dish
Difficulty level – Intermediate
Ingredients –
- Coconut oil
- Onion
- Curry powder
- Bay leaf
- Garlic cloves
- Fresh ginger
- Jalapeno or cayenne pepper
- Potatoes
- Cauliflower florets
- Tomatoes
- Vegetable stock
- Cooked chickpeas
- Kale
- Salt
- Pepper
- Parsley and Cilantro
This healthy and wholesome kale, chickpea and cauliflower curry pot is an extremely delicious side dish packed with the goodness of vegetables, spices and herbs. The rich tomato gravy and curry powder adds a nice tangy-savory touch to the dish. The combination of chickpeas, kale, cauliflower and potatoes render a layer of chewy and crunchy texture to it. Serve it hot and enjoy with cooked brown rice, quinoa, flat bread or toast.
Healthful Aspects – Chickpeas or garbanzo bean are a healthy addition to your diet because they are a great source of dietary fiber, vitamins and minerals. The soluble fibers in chickpeas lower cholesterol levels naturally and reduce the risk of heart attack and stroke. It also enhances satiety and reduces cravings that aids in weight loss. Being a low glycemic index food it helps to stabilize blood glucose levels and reduce the chances of insulin resistance and diabetes.
Check out the full recipe from – thefirstmess
15. Sautéed Kale and Mushrooms
Total Time – 15 minutes
Yield – 4 servings
Ideal for – Side Dish
Difficulty level – Easy
Ingredients –
- Olive oil
- Garlic
- Mushrooms
- Kale
- Water
- Salt
- Pepper
- Red wine vinegar
This healthy and delicious kale and mushroom recipe takes just 15 minutes to prepare and involves just 5 to 6 basic ingredients. This bright green side dish enhances the taste of any meal and adds a nutrient punch to it. The mushrooms add a nice chewy texture to the crunchy kale while the combination of olive oil, red wine vinegar and garlic develops a range of appetizing flavors.
Healthful Aspects – Mushrooms are one of the best sources of disease-fighting phytochemicals that reduces the risk of breast cancer and prostate cancer. Mushrooms are loaded with hard-to-get nutrients such as selenium, copper and potassium and they retain the nutrients even after being stir-fried, grilled or micro-waved. Mushrooms are also beneficial for weight loss because they help to fill you up and cut calories.
Check out the full recipe from – theblondcook
16. Sausage, Kale and Quinoa Stuffed Peppers
Total Time – 50 minutes
Yield – 3 servings
Ideal for – Side Dish/Main Course
Difficulty level – Easy
Ingredients –
- Bell peppers
- Garlic cloves
- Onion
- Quinoa
- Olive oil
- Chicken sausage
- Kale
- Tomatoes
- Mozzarella
- Red wine
- Salt
- Black pepper
- Red chili flakes
The perfectly baked bell peppers stuffed with delicious and creamy quinoa, chicken and kale filling makes a wonderful weeknight dinner that looks amazing and tastes great. It can be prepared in less than an hour and enjoyed by the whole family. The quinoa, chicken and kale make it wholesome and filling while the spices, mozzarella and red wine add some mouth-watering flavors to it.
Healthful Aspects – Colorful bell peppers are a rich source of vitamin C that supports the immune system and adds a youthful glow to your skin. Bell peppers are low in calories which help to keep you full and help in weight loss. Capsaicin in bell peppers boost metabolism, lower the level of harmful LDL cholesterol, control diabetes and ease pain caused by inflammation. Sulfur content in bell peppers play a protective role against certain types of cancers. It is a good source of vitamin B6 that is required for the health of nervous system and cell renewal. Enzyme lutein found in bell pepper protects the eyes from macular degeneration and cataract.
Check out the full recipe from – naivecookcooks
17. Kale, Zucchini and Mushroom Frittata
Total Time – 30 minutes
Yield – 6 servings
Ideal for – Snacks/Main Dish
Difficulty level – Intermediate
Ingredients –
- Olive oil
- Onion
- Garlic cloves
- Zucchini
- Mushrooms
- Kale
- Eggs
- Splash of milk or water
- Salt
- Black pepper
- Feta
- Fresh parsley or basil
The combination of vegetables and eggs in this frittata recipe makes a perfect healthy and nourishing meal that is easy to cook and liked by the whole family. The combination of mushrooms, zucchini and kale gives a nice layer of chewy and crunchy texture to the dish while the eggs make it soft and spongy. The crumbled feta adds a rich creamy touch to it while the herbs and spices enhance the appetizing flavors.
Healthful Aspects – Zucchini is a super-healthy low calorie vegetable that makes it the prefect choice for a weight loss diet. It has an impressive nutritional profile though. Zucchini are packed with magnesium that supports healthy muscle contraction. It also helps to maintain strong bones. Dietary fibers in zucchini increases satiety and add bulk to stool which in turn prevents constipation and other digestive disorders. Foliate present in zucchini supports metabolism and facilitates growth and maintenance of cells and tissues.
Check out the full recipe from – fitfluential
18. Kale and Artichoke Dip
Total Time – 45 minutes
Yield – 8 servings
Ideal for – Snacks/Appetizers
Difficulty level – Easy
Ingredients –
- Artichoke hearts
- Cream cheese
- Plain Greek yogurt
- Mozzarella cheese
- Garlic salt
- Kale
This kale and artichoke dip recipe is inspired by the classic spinach artichoke dip and it makes a delicious and healthy topping from various foods. The combination of Greek yogurt, cream cheese and mozzarella gives a rich creamy texture to the dip where as the coarsely chopped kale and artichokes add a nice chewiness to it. The dip tastes great with tortilla chips, veggie sticks, tacos and crispy toast.
Healthful Aspects – Artichokes are a superfood in every sense of the word. It is packed with antioxidant phytonutrients that reduces the risk of cancer and heart disease and improves the immune system. The dietary fibers in artichokes perk up digestion and reduce the risk of gut-related diseases and colon cancer. Vitamin K found in this vegetable offers protection against neuronal damage and degeneration and reduces the risk of dementia and Alzheimer’s disease. The phytonutrients cynarin and silymarin supports and improves liver health.
Check out the full recipe from – tablespoon
19. Sautéed Kale with Bacon and Garlic
Total Time – 15 minutes
Yield – 4 servings
Ideal for – Side Dish
Difficulty level – Easy
Ingredients –
- Bacon strips
- Baby kale
- Garlic cloves
- Salt
- Pepper
This wholesome and healthy sautéed kale makes a delicious side dish that can be enjoyed for breakfast as well as lunch. It is one of the easiest recipes that takes just 15 minutes to prepare and involves 4 to 5 basic ingredients. The fresh garlic adds an appetizing aroma to the dish and balances the bitter taste of the kale and the bacon adds a nice crunchy texture to it. Serve it with cooked quinoa, brown rice or pasta and have a feast.
Healthful Aspects – There are extremely biased opinions about bacon but it is actually healthy for you due to various reasons. It is one of the best sources of protein that helps to build lean muscle mass and bust the fat. It helps to lower blood pressure and blood sugar levels and reduces the risk of stroke and heart attack. It is a potent source of nutrient choline that helps to improve brain functions related to intelligence and memory and fights off the debilitating effects of Alzheimer’s disease.
Check out the full recipe from – manilaspoon
20. Cauliflower Kale Soup
Total Time – 1 hour 10 minutes
Yield – 4 servings
Ideal for – Main dish/Snack
Difficulty level – Easy
Ingredients –
- Cauliflower florets
- Olive oil
- Salt
- Black pepper
- Kale
- Onion
- Garlic cloves
- Vegetable or chicken stock
- Toasted pine nuts
This rich and creamy cauliflower and kale soup bursting with flavors is all you need on a cold or rainy evening to lift up your mood. The fiber-rich vegetables pack in some dietary fiber punch and make it absolutely filling, while the garlic and olive oil enhances the flavors of the soup. Roasting the cauliflowers instead of boiling or steaming helps to bring out its flavors and even adds a nice crunch to the soup.
Healthful Aspects – Cauliflower is a non-starchy cruciferous vegetable packed with vitamins, minerals, fibers and phytonutrients. Sulfur-containing compounds called Glucosinolates found in cauliflower activate the body’s detoxification system, and prevent various types of cancer. Potassium found in cauliflower supports cardiovascular health and lowers high blood pressure. Vitamin C present in cauliflower is a potent antioxidant that promotes skin and brain health and neutralizing the damage caused by free radicals.
Check out the full recipe from – cookinglsl
21. Garden Fresh Tofu Scramble with Kale
Total Time – 20 minutes
Yield – 8 servings
Ideal for – Breakfast
Difficulty level – Easy
Ingredients –
- Extra-firm tofu crumbled
- Gluten-free soy sauce
- Turmeric
- Water
- Red onion
- Garlic
- Kale
- Salt
- Pepper
- Fresh parsley
- Tomato
- Sriracha or hot sauce for topping
The garden fresh tofu and kale scramble is a healthy alternative for vegans that taste as good as scrambled eggs – the same flavor, consistency and texture but without the cholesterol. The combination of tofu and kale in this recipe packs in fiber, protein and minerals and makes it delicious and filling at the same time. It makes a great breakfast side dish that can be served over toast or wrapped in tortillas.
Healthful Aspects – Tofu is a versatile soy product with a range of health benefits. It is an excellent source of protein, iron, calcium and other micronutrients. It contains all the essential amino acids required by the body to promote growth and development. Isoflavones present in tofu have direct and indirect antioxidant effects and they help to neutralize the damage caused by free radicals and prevent premature aging. It is good source of selenium that reduces the risk of prostate cancer and breast cancer.
Check out the full recipe from – gardenfreshfoodie
22. Shredded Kale and Brussels Sprout Salad
Total Time – 20 minutes
Yield – 4-6 servings
Ideal for – Side Dish
Difficulty level – Easy
Ingredients –
- Fresh lemon juice
- Shallot
- Garlic clove
- Honey
- Olive oil
- Kosher salt
- Black pepper
- Kale
- Brussels sprouts
- Red cabbage
- Almonds
- Parmesan cheese
This fresh, crunchy and flavorful kale and Brussels sprout salad makes the perfect side dish for your lunch and dinner and packs in some essential vitamins, minerals, fibers and antioxidants. The delicious salad dressing prepared with honey and lemon juice perfectly balances the sweet and tart taste and cuts out the bitter taste of the kale. The almonds render a nice nutty flavor and crunch to it.
Healthful Aspects – Brussels sprouts are a member of the cruciferous family and a good source of protein, iron and potassium. Vitamin C present in Brussels sprout is required for growth and development of the body and supporting the functions of the immune system. The dietary fibers in this vegetable improve digestive health and relieve constipation. It also lowers cholesterol levels and the risk of heart disease and stroke. Antioxidants glucosinolates and isothiocyanates found in Brussels sprouts reduce the risk of cancer. Folate plays an important role in formation and maintenance of DNA.
Check out the full recipe from – scalingbackblog
23. Farro and Kale Salad with Honey Mustard Dressing
Total Time – 20 minutes
Yield – 6 servings
Ideal for – Main Dish/Meal
Difficulty level – Easy
Ingredients –
Honey Mustard Dressing:
- Honey
- White wine vinegar
- Dijon mustard
- Extra virgin olive oil
Farro and Kale Salad:
- Pear
- Cooked farro
- Kale
- Cheese crumbles
- Almonds
- Black pepper
This wholesome and healthy farro and kale salad is a one-pot meal that it ideal for those ways when you don’t feel like cooking a three course lunch or dinner. It is an ultimate comfort food and crowd pleaser thanks to its appetizing flavors and delicious taste. The honey-mustard dressing provides perfect balance of sweet, spicy and savory taste and enhances the aromas of the dish.
Healthful Aspects – Farro is one of the healthiest of whole grains that reduces the risk of type 2 diabetes, stroke and heart disease by lowering the level of cholesterol and high blood pressure. The complex carbs in farro help in better weight maintenance and aids weight loss. The dietary fibers improve digestion and regularize bowel movement. It is a potent source of mineral magnesium that relieves anxiety and tension and soothes menstrual cramps.
Check out the full recipe from – foxeslovelemons
24. Hummus Kale Toast
Total Time – 20 minutes
Yield – 2 slices
Ideal for – Snack/Appetizer/Breakfast
Difficulty level – Easy
Ingredients –
- Gluten free bread
- Olive oil
- Garlic cloves
- Salt
- Pepper
- Hummus
- Lemon, zest
- Hemp seeds
- Pepper flakes
The delicious and filling hummus kale toast is an amazing breakfast option that is packed with proteins, carbohydrates, healthy fats and leafy greens – everything that is needed to kick start the day on a great note. The combination of hummus, lemon zest, pepper, olive oil and garlic creates a unique flavor and makes it all the more appetizing. You can enjoy it as a quick evening snack or serve it as an appetizer before a meal.
Healthful Aspects – Hummus is a popular dip made with chickpeas, olive oil, garlic and lemon juice packed with protein, vitamins, minerals and heart-healthy unsaturated fats. It is a rich source of fiber, protein and carbs that helps to keep you full for longer and curbs cravings for unhealthy foods. It also contains folate, thiamin, riboflavin, niacin and vitamin B6 along with minerals phosphorus, magnesium and iron. Phosphorus supports kidney, heart, muscle and nerve functions while magnesium is required for propter immune function and maintenance of blood sugar and blood pressure at healthy levels. Iron is necessary for production of red blood cells that carry oxygen throughout the body.
Check out the full recipe from – fooduzzi
25. Kale and Blood Orange Salad
Total Time – 15 minutes
Yield – 2 servings
Ideal for – Side Dish
Difficulty level – Easy
Ingredients –
- Kale
- Blood oranges
- Shallot
- Extra virgin olive oil
- Maldon salt/Large flake finishing salt
This refreshing, healthy and vibrantly colored kale and blood orange salad can enhance the taste of any food and makes the perfect side dish for any meal. The citrus aroma and sweet-tangy taste of the blood orange blends with the earthly taste of the kale in order to create a salad bursting with flavors. The simple and modest dressing of olive oil and finishing salt helps to keep it light and easy going.
Healthful Aspects – The red pigments in blood orange contains Anthocyanins which gives the bright red color to the fruit. The anthocyanins possess strong anti-inflammatory property that helps to prevent cancer, diabetes, bacterial infections and heart disease. Like other citrus fruits, blood orange is also a rich source of vitamin C that supports the metabolic functions in the human body and aids in repairing tissues. Folic acid found in this fruit provides protection against certain types of cancer and heart disease.
Check out the full recipe from – ahouseinthehills
Adding kale to your daily diet is extremely easy thanks to its versatile nature that tastes good with almost anything. Try out these easy and yummy kale recipes and increase the amount of nutrients in your diet.