Tasty, No-Salad Ways to Eat Kale

Photo by Maura Manzo

Kale is gaining importance as a green superfood that packs a mighty punch when it comes to health benefits, especially detoxification. But, let’s be honest: Even though we want to incorporate it into our diet, we have no idea what to do with it—let alone how to make it taste good. Even I had a hard time “stomaching” it before I knew how to prepare it correctly. But now that I’ve found a couple of simple and tasty ways to incorporate this nutritional powerhouse into my diet, I love the stuff. I think you’ll enjoy these recipes as well.  (Need a little inspiration? Kale chips are one type of chip you can munch completely guilt-free!)

Shopping Tip: Store kale in an airtight container, in the coldest part of your refrigerator to keep this hardy green lasting longer.

Food Fact: Kale is one of the best sources of Vitamin K, which helps the blood clot, and protects and strengthens bones. A single cup of kale provides a whopping 1,327 percent of the recommended daily allowance. In addition, kale is an excellent source of vitamins A and C. It also helps the body detox, and studies show it helps prevent against breast, colon, bladder, ovary and prostate cancer.

KALE CHIPS
Servings: 4

Ingredients:
1 bunch of kale (approximately 2 cups)
1 Tbsp. extra virgin olive oil
1/4 tsp. sea salt
1/3 tsp. garlic powder

Or:
1 bunch of kale (approximately 2 cups)
2 tbsp sesame oil
1/3 tsp. sesame seeds
1/3 tsp. hot pepper flakes

Directions:
Clean and de-stem kale. Try to keep leaves intact, removing as close to the stem as possible. (First time? Check out this 15-second how-to video.) Transfer to a large bowl. Lightly coat and toss with olive oil. Sprinkle with sea salt and garlic (or other ingredients). Place on a baking sheet in a single layer and cook for 10-15 minutes at 350. Serve immediately.

Per serving: 69 calories, 9 g. fat, 7 g. carbs, 2 g. protein, 1 mg. cholesterol, 1 mg. sodium.

GREEN LEMONADE
Serves 2

Ingredients:
1 head romaine lettuce
5 stalks kale
1 cucumber
2 medium apples (sweet, like Fiji)
1 lemon

Directions:
Clean all vegetables and chop to appropriate size to fit through juicer. Juice all ingredients except lemon. Squeeze fresh lemon juice by hand and add last. Enjoy this detoxifying drink and share with a friend. Makes approximately 2 cups.

Per 1-cup serving: 161 calories, 40 g. carbs, 6. g protein, 1 g. fat, 0 g. cholesterol, 36 mg. sodium.

Maura Manzo is a health coach and yoga instructor at RYAH Yoga and Health in Conshohocken.  To learn more about her classes and workshops, visit mauramanzo.com or ryahyoga.com. Read her full bio here.