When it comes to kale, I have been asked the same set of questions by enough friends and family members...

“What does it taste like?”

“What the heck do you do with it?”

“Do you have any recipes?”

Clearly there is a widespread feeling of confusion and intimidation surrounding this leafy green! The rich shades of green coating the coarse leaves are certainly enough to intimidate the best of us, especially those growing up with an aversion to all things green. Though I promise you that once you break past your chlorolachanophobia (my hybrid for a fear of green veggies), your bravery will be rewarded with a surprisingly delightful flavor

The Super Green Superfood

Rich in Beta-Carotene, Vitamin K, Vitamin C, Fiber, Lutein and Calcium.

If ever there were a superfood, kale would definitely be atop the list!

Kale, much like other leafy greens, is bursting with nutrition. It is rich in beta-carotene, an antioxidant that converts to vitamin A in the body, boosts our immune system, and is good for our eyes. Vitamin K is yet another reason to add kale to your plate as it is good for your bones and heart. Kale is also packed with vitamin C, fiber, lutein, and calcium, making it a winner on all counts.

To best absorb the vitamin A and K, it is best to enjoy kale with a bit of fat; perhaps oil and vinegar on a salad, EVOO (extra virgin olive oil) on your kale chips, or sprinkled with pumpkin seeds.

No matter how you eat your kale, the nutrition will find its way to your body and benefit you more than it would if you chose to skip out on this tasty green!

How To Use It

Blanched, Boiled, Sauted or Baked. Raw Rubbed with Oil. Paired with Similarly Strong Flavors.

When you first bite into a leaf of kale you will find that it is stronger in flavor than curly spinach, both in taste and texture. The taste can be a bit bitter when raw. Though just as there are varying flavors among the world of spinach, kale also presents with a few options. If the flavor is a bit much for you or if you would like to ease your way into this green veggie, the curly types (light green or dark purple) tend to be a bit more pungent than the lacinato (aka. dinosaur kale) or baby kales. This is why many people choose to blanch, boil, sauté, or bake their kale.

If you are dining on kale in its natural raw state, I recommend massaging the oils into the leaves as it truly seems to infuse the flavor while also tenderizing the leaves. And finally, kale tastes absolutely divine paired with an equally strong flavor such as citrus or winter squash as a means of balancing the flavor profile.

Prepping Kale

Most recipes call for the leaves only, so run your hand down the stems to pull them away from the stem. (As shown above) If you’re not a hands on chef and prefer to keep your hands clean in the kitchen (what’s the fun in that?), you can definitely opt for kitchen shears to trim the stems instead.

I like to wrap my kale leaves up nice and tight, squeezing out all of the water leftover from their bath.

My 6 Favorite Kale Recipes

Here are a few of my all-time favorite ways to enjoy kale:

#1. Butternut Squash Kale Salad with Pumpkin Seeds

I wish I was the creator of this delicious dish, but I must give credit to Martha Stewart. The only thing I would recommend is to swap out the hazelnuts for roasted pumpkin seeds. Head on over to her website for a recipe that is absolutely delicious! 

#2. Green Smoothies

A handful of baby kale or lacinato/dinosaur kale makes a powerhouse addition to your morning smoothie. If your smoothie already has berries in it, the color green will blend right in – though if you are making a smoothie whose brightest coloring is the yellow banana, you will surely be sipping on a green smoothie :)

#3. Soup Stuffer

Adding kale to your soups or stew is an excellent way to boost the volume without boosting the calories, actually allowing you to serve more for less! Another benefit of serving kale cooked down in your soup is that the boiling and high heat will help to mellow out the flavor profile, making it easier on the palate.

#4. Sautee Away

This recipe is yet another family favorite, straight from my Aunt Mary. All you need to do is caramelize your onions of choice (I'm a sucker for sweet onions myself), top them with bunch of chopped kale, add a handful of cracked wheat and a splash of water. Then simply add the lid to your pan, cover and steam until tender. Mmm, mmm, good!

#5. Strawberry Walnut Kale Delight

I was introduced to this light spring salad from my cousin, Kristy, and as it passed the kid test in her family of five I am just certain that it will work just as well in your household.  All you need to do is briefly steam one bunch of washed and de-stemmed kale until it transforms into a bright green (it only takes seconds to do). Spoon the kale into a large bowl, top with 1 cup strawberries, and a handful of toasted walnuts (chopped). Top with a poppy seed dressing or raspberry vinaigrette and enjoy! This recipes should easily serve a family of four.

#6. Kale Chips

Kale chips have seemingly taken over the culinary world. Google this crunchy treat and your search will result in thousands and thousands of recipes. In my quest for the perfect recipe, after trying far too many of the available options, I have narrowed it down to this deliciously smoky version: 1) Preheat your oven to 350 degrees F. 2) Wash and de-stem the kale (curly or dinosaur/lacinato). 3) In a large bowl, toss kale with 1 TBSP EVOO and 1 tsp smoked cumin. Don’t forget to massage the oil into those leaves :) 4) Bake for 10 minutes or until you see the edges begin to brown. Serve immediately. Oh, and a word to the wise, be sure to dry off all of the water from washing your kale before placing them in the oven. If you forget this step, rather than baking your kale you will be steaming it... 

I could certainly go on and on about this nutrition super star, but I will take a break and allow you to share your thoughts instead. After answering others questions about kale, I now have a question for you! So, please quench my curiosity by answering my one and only question…

What is YOUR favorite way to enjoy kale?

Kale is in season and ripe for the picking, so head on down to your farmer’s market and pick up some greens today!