10 March 2021 (updated)

4 Easy and Delicious Kale Recipes for Snacks and Dinner

Kale is one of the best foods you can eat given its many health benefits. Get this superfood into your daily diet with a few simple, straightforward kale recipes!

Fitting healthy foods into our daily diet can be a challenge. Whether you have a family or are on your own, it's important to make sure you're taking care of yourself with high-quality nutrients. Luckily for you, kale is a versatile vegetable that you can do almost anything with! From a little saute to superfood soup, try out a new kale recipe today!

Our Favorite Kale Recipes

Whether it’s roasted, creamed, or sauteed, kale has a lot of versatility. Try one of our recipes for an instant, easy snack or dinner!

Kale Chips Recipe

Put away the potato chips and replace them with this healthy treat.

All you need is one head of kale, 2 tbsp of olive oil, and some sea salt. Remove leaves from the stems and chop into 1.5-inch pieces. Place them on a baking sheet, cover with olive oil and salt, and cook at 275 F until crispy

Kale Soup Recipe

This is one of the easiest recipes around for a hearty winter meal!

Start by heating olive oil in a pot, then add onion and garlic clove until softened. Add the kale, cook it until it begins to wilt, then add broth, tomatoes, potatoes, chickpeas, seasoning, and parsley.

Simmer for approximately 25 minutes until the potatoes can be pierced with a fork, then season with salt and black pepper.

Kale Salad Recipe

Start by making a dressing of olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic powder, and oregano.

Wash and chop 5 cups of the green, putting it into the salad spinner to dry off. Massage it with olive oil and sea salt to soften. Mix it with broccoli, almonds, cheese, carrots, onions, sunflower seeds, and cranberries in a large bowl. Add the lemon dressing for a healthy weeknight meal!

Kale Smoothie Recipe

Nothing like a cold, icy smoothie on a hot day, whether it's breakfast, lunch, or a snack! A smoothie with extra kale packs plenty of vitamins and will leave you feeling nourished and satisfied. Check out this yummy recipe:

Green Kale and Pineapple Smoothie

A delicious meal or snack that you can feel good about eating!

5 from 24 votes


VORBEREITUNGSDAUER

3 mins

ZUBEREITUNGSDAUER

2 mins

GESAMTDAUER

5 mins





KURS

Breakfast

KÜCHE

American

PORTIONEN

2 people

KALORIEN

215.0 kcal

ZUTATEN

  • 2

    cups

    kale leaves

    lightly packed, ribs removed

  • 3/4

    cup

    unsweetened almond milk

    or any kind of milk you prefer

  • 1

    frozen banana

  • 1/4

    cup

    non-fat plain greek yogurt

  • 1/4 cup

    cup

    frozen pineapple pieces

  • 2

    tbsp

    natural, creamy peanut butter

  • 1-3

    tbsp

    honey

    to taste

ZUBEREITUNG

  • Green Kale and Pineapple Smoothie

    1. Blend.

      Place kale, almond milk, banana, yogurt, pineapple, peanut butter, and honey in a blender and blend until smooth. Add more milk as needed to reach the desired consistency. Enjoy immediately

ERNÄHRUNG

Kalorien:

215.0 kcal

Kohlenhydrate:

30.0 g

Cholesterin:

1.0 mg

Fett:

10.0 g

Ballaststoffe:

4.0 g

Eisen:

1.0 mg

Kalium:

700.0 mg

Proteine:

10.0 g

Gesättigte Fettsäuren:

2.0 g

Portionsgröße:

1

Portionseinheit:

cup

Zucker:

13.0 g

Vitamin A:

6723.0 mg

What Are the Health Benefits of Kale?

Whether as a healthy snack or a side dish, this leafy green is one of the best things you can eat, and it's delicious as well! But what exactly is it that makes kale so healthy?

  • Nutrient-Rich - Few foods pack the nutritional punch of this green vegetable! Among the cruciferous vegetables like broccoli, collard greens, and cauliflower, kale benefits are the best around. In a cup of raw kale, you’ll get vitamin A, K, C, and B6, alongside manganese, calcium, copper, potassium, and magnesium!
  • Full of AntioxidantsAntioxidants help to counter the damage that free radicals cause in the body, which lead to aging and disease. Fortunately, kale is chock full of beta-carotene, vitamin C, quercetin, and kaempferol.
  • Lowers Cholesterol ­- Because it contains bile acid sequestrants, this green can actually work to lower cholesterol levels in the body. In fact, by steaming kale, you can actually increase its binding properties! This can lead to a reduced risk of heart disease over time.
  • High in Vitamin K - It might be one of the lesser-known vitamins, but vitamin K is a very important nutrient that clots the blood. All you need is a little bit of kale every day to get your recommended dose.
  • Weight-Maintenance ­- In addition to its many nutrients, kale can help to assist in weight loss. It may have high water content but it also contains few calories, which means it provides a feeling of fullness. Add to this protein and fiber, and you’ve got a serious superfood!

Kale's impressive nutrient density makes it an important part of a healthy diet. Whether in soup or as a chip, it offers enough versatility to eat it every day.

Do you have any good kale recipes? Share them with other users in our comments. A tasty, healthy weeknight meal doesn’t have to be more than 30 minutes away!



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