Want to incorporate kale or kale on your plate to take advantage of its many health benefits and virtues? Try our 25 best kale-based recipes today!
Why integrate kale in your diet? First of all because kale has exceptional nutritional properties. A cup of raw kale cut into strips provides over 130% of daily vitamin C requirements and 200% of vitamin A requirements.
It is also a good source of fiber, protein and iron as well as a very good source of potassium, calcium and folate, a group B vitamin that contributes to the production of blood cells. Even better, kale can be made in many tasty ways. We have found for you 20 delicious and original recipes to take advantage of the health benefits of kale.
Recipe for kale chips
Kale chips have been in fashion for some time among fans of cooking blogs and for good reason: they are crisp, tasty and have a little taste of come back! You can prepare them plain, with a little olive oil and salt. You can also be fancy and coat the cabbage leaves with a sauce before baking or dehydrating them.
Kale and kiwi smoothie
Get your energy back with this green protein-rich smoothie. Combining vegetables and fruit in a milk smoothie is a great way to get you started. Kale is rich in nutrients (vitamins A, C and K, calcium and iron).
Blueberry, chocolate and kale whipped drink
This delicious mix of superfoods (kale, blueberries, cocoa and hemp) can be used as a nutritious lunch or a tasty snack.
Portuguese Soup with Turkey Sausage and Kale
Among the best soup recipes is our improved version of a rich, nutritious but low-calorie soup. This variant uses turkey sausage, which tastes of traditional sausage, but is less fatty. The combination of fresh vegetables, kale, carrot and red pepper guarantees the almost complete range of vitamins and minerals.
Kale and avocado salad
Grill kale and avocado, add fresh peaches and season with a light lemon dressing. Top it off with a few roasted nuts and you’ve created a truly nutritious meal.
Kale, almond milk and Greek yogurt smoothie recipe
This smoothie contains kale, the many antioxidants of which have anti-inflammatory properties. Blueberries, on the other hand, contain phytonutrients, including anti-inflammatory anthocyanins, tannins and antioxidants. They are also rich in fiber, nourishing and relieve constipation.
Healthy salad with radishes, kale and hemp seeds
Kale, carrots, radishes, avocado and chia seeds are skillfully assembled in this salad recipe rich in protein, fiber, iron and antioxidants. The delicious lemon and honey vinaigrette completes this colorful salad in style.
Basmati rice, kale and butternut squash
This curry flavored coconut milk rice is delicious. It will make you enjoy the benefits of butternut squash and kale, which are unbeatable for their richness in fiber and antioxidants.
Turkey piccata and kale spaghetti
Enjoy this Italian dish of thin slices of turkey, sautéed and then served with a delicious sauce made from lemon juice and capers. The meat is rolled in flour, then sautéed in olive oil until a golden crust is obtained on each side. Pasta topped with an exquisite tomato garlic sauce serves as a side dish.
Kale Chips with Sea Salt and Lemon
A tasty, crisp and salty snack: the type of food that is easy to transport to work or travel! Use kale or black Tuscan cabbage (dino kale), a bumpy leafy vegetable with a delicate flavor. Serve with a source of protein, like a Greek yogurt or a handful of nuts.
Kale Quiche Recipe
Perfect for Sunday brunch, these heart-healthy pies are very cute. Cook them in advance and serve them at room temperature or take them out of the oven as soon as your guests arrive.
Warm salad with sweet potato and kale
Enjoy this warm salad seasoned with a red wine vinegar sauce; its pleasant tangy flavor will counterbalance the slight bitterness of kale and the sweetness of this variety of potatoes.
Variegated sautéed cabbage
Kale, richly seasoned with cream and blue cheese, goes well with roast lamb.
Savory Cabbage Chili
Try this kale-based chili recipe rich in flavor, spice and nutritional value.
Kale and sausage soup
The anti-cancer potential of a cruciferous plant like cabbage elevates this humble soup of yesteryear to the ranks of nutrition stars.
Avocado and banana kale smoothie
Thanks to its detoxifying properties, this drink could help to slow the growth of precancerous cells. To improve flavor and consistency, add half an avocado and half a banana to the blender.
Bowl of roasted vegetables and kale with black beans
Easy to prepare, this bowl of roasted vegetables and black beans is rich in fiber and packed with excellent nutrients and antioxidants.
Poached eggs and kale for a delicious healthy lunch
To make this recipe (4 portions):
Remove large ribs from 2 bunches of kale, rinse and chop.
Sauté quickly (2 or 3 minutes) in a pan in butter or olive oil with 1 crushed garlic clove.
Serve in 4 shallow bowls with a lightly poached egg.
Serve with toasted rye bread.
Steamed Kale Recipe
Cut a head of kale into 2 cm pieces.
Boil a small amount of water in a saucepan with a lid (it doesn’t need a lot of water, just to get steam).
Add a pinch of salt and the kale.
Cook for 1 minute or until the cabbage is tender.
Serve with a drizzle of hemp or olive oil, fresh lemon juice, sea salt and a dash of nutritional yeast.