Oh my kale! What’s the craze all about? Well, this green, leafy vegetable is referred to as a superfood for a reason: It’s packed with vitamins (A, C, and K), minerals (magnesium and potassium), and antioxidants (lutein and zeaxanthin), to name just a few. If you are a kale lover, then you’re in luck—here are four deliciously easy ways you can incorporate this cruciferous veggie into your diet.
It’s the go-to veg for smoothies, salads and stir-fries and everyone is singing its praises – almost to the point of fatigue. In fact, there’s a good chance if you mention it someone will roll their eyes. But this crinkly-leafed green has earned its place, and here’s why.
The nutrient-dense veg has 45 flavonoids with various antioxidant and anti-inflammatory effects. It’s a member of the Brassica family, which includes broccoli, cauliflower and cabbage, and is a potent source of vitamins K, A and C, fibre , calcium and carotenoids, and the minerals copper, potassium, iron, manganese and phosphorus.
- Add it: An incredibly versatile ingredient, kale can easily be used to elevate the nutrition of any dish. No recipe required — simply add kale leaves to soups, salads, or dips—it’s really that easy! Toss a handful into this delicious soup.
- Bake it: Add a little crunch to this low-calorie vegetable by drizzling a dash of olive oil and salt and then bake at 400˚ for 8 to 10 minutes. And voila, kale chips! Put them in a bowl and then watch your favorite show on the couch while you munch. Enjoy. Get the full recipe.
- Blend it: Believe it or not, kale is a great mix-in for smoothies and shakes. For an extra shot of nutrition, break off the leafy greens and blend a handful with milk plus your favorite frozen fruits—bananas and berries are my go-tos! Try this refreshing green shake.
- Sauté it: One of my all-time favorite side dishes is deliciously sautéed kale. Mix oil spray, minced garlic and kale over medium heat. Cover the pan and let it cook for about 5 minutes. Open the lid to cook for a few more minutes until the kale is limp, and then add seasonings of your choice—garlic powder, onion powder, thyme…anything goes. It tastes terrific with just about any entrée, from roasted chicken to grilled fish to BBQ burgers. Pair it with these tasty Cranberry-Apple Pork Chops. Yum!