Kale the New Super Food


Photo from tastepart.com

Kale is considered one of the healthiest vegetables there is and has been dubbed the latest and greatest super food. The large amount of iron found in Kale creates a bitter taste making it less than desirable for the family.  Here are 4 ways to make kale that will have the family begging for more!

1.)  Kale Smoothie: Perfect way to for the family to start the day. This healthy drink is filling and packed with nutrients to help get the day started.

  • 2 C Kale removed from stem
  • 1 C apple juice
  • 1 C ice
  • ½ C vanilla yogurt
  • 1 banana

Combine ingredients in a blender until well blended. Pour into glasses and enjoy. Makes 2 full 12oz glasses.

2.)  Sautéed Kale with Spinach: For a powerful dinner super side combine Kale and Spinach with a little olive oil for a delicious super food combo

  • 3 Tbsp. olive oil
  • ½ pound Kale
  • 1 pound spinach
  • 2 minced garlic clove
  • salt & pepper to Taste

Heat Olive Oil in pan over medium heat. Add Kale, Spinach, Garlic and Salt and Pepper and sauté for 5 minutes until wilted.

3.)  Kale Chips: Need a healthy snack or a side to go with your lunch, try these nutritious Kale Chips:

  • 1 bunch of Kale
  • 1 Tbsp. olive Oil
  • salt to taste

Pre-heat oven to 350 and cover baking sheet with parchment paper. Remove Kale leaves from stem and tear into small pieces and spread on cookie sheet. Drizzle with olive oil and sprinkle with Salt. Bake 10-15 minutes until edges are brown but not burnt.

4.)  2 Bean Soup with Kale: For a hearty soup stuffed with nutrients try this 2 bean soup with kale

  • Tbsp. olive oil
  • 1 cup chopped onion
  • 1/2 cup chopped carrot
  • 1/2 cup chopped celery
  • 1/2 teaspoon salt, divided
  • 2 garlic cloves, minced
  • 4 cups organic vegetable broth (such as Emeril’s), divided
  • 7 cups stemmed, chopped kale (about 1 bunch)
  • 2 (15-ounce) cans no-salt-added cannelloni beans, rinsed, drained, and divided
  • 1 (15-ounce) can no-salt-added black beans, rinsed and drained
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon red wine vinegar
  • 1 teaspoon chopped fresh rosemary

Heat a large Dutch oven over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, and celery, and sauté 6 minutes or until tender. Stir in 1/4 teaspoon salt and garlic; cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer minutes or until kale is crisp-tender.

Place half of cannelloni beans and remaining 1 cup vegetable broth in a blender or food processor; process until smooth. Add pureed bean mixture, remaining cannelloni beans, black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in remaining 1/4 teaspoon salt, vinegar, and rosemary. recipe from http://www.myrecipes.com

With these recipes your family will be getting the benefits from this AweMazing super food while enjoying the excellent taste.

Please send us your favorite Kale Recipes!


Day 13  of June AB Challenge

60  Sit-up

75 Crunches

40 Leg Raises

50s Plank


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