Kale is excellent for boosting your immune system, it’s high in beta carotene, vitamin C, vitamin K, lutein, zeaxanthin, and calcium. Kale contains sulfur-containing phytonutrients called sulforaphanes which have potent anti-cancer properties. The sulforaphanes are formed when kale is chopped, juiced, chewed or blended and triggers the liver to produce enzymes that aid in detoxifying cancer-causing chemicals. These are called glucosinolates and they give our body the upper hand in dealing with exposure from the toxins we get from foods and/or the environment. Have you had some kale lately? Here are 13 things you can do with kale.
#1. Use kale and other greens to create beautiful bouquets.
#2. Make different kinds of cheesy kale chips.
Cheesy and Nacho Cheese Kale Chips from Life Is Good Gluten Free.
Chose your favorite sauce below. Rinse and drain 1 large bunch of kale. Put kale leaves in a large bowl. If you use the curly leaf kale you will have more flavor pockets where the sauce hides in the curls of the leaves.
After you get your sauce blended and seasoned to your liking pour sauce over kale leaves and mix by gently squeezing sauce and kale with your hands until your kale is fully covered. Lay out on dehydrator tray and sprinkle with hemp seeds. I even add more nutritional yeast on top for added “cheesy” flavor.
1 C. Pumpkin Seeds, soaked 3 hrs, rinsed well
1 Tbsp. Sesame Tahini
juice of 1 Lemon
1/2 teasp. Sea Salt
Water as needed
Add pumpkin seeds, tahini, lemon and salt to blender. Add water 1-2 Tbsp. at a time. (enough to blend ingredients well but not to make sauce runny. I like the sauce thick so it will stick to the kale well!) Blend all ingredients until smooth.
Sauce base then add;
1 Red, Orange or Yellow Bell Pepper, diced
2-3 Tbsp. Nutritional Yeast
1 Tbsp. Hemp Seeds, + 1 Tbsp. set aside
1 tsp. Onion Powder
1/2 tsp. Agave syrup (optional)
Add to sauce base in blender and blend until smooth. If needed add a touch of water. You want mixture thicker than salad dressing but thin enough to pour.
Sauce base then add;
2-3 Tbsp. Nutritional Yeast
1 Bell Pepper, chopped (red, orange or yellow)
1 ripe Tomato OR a couple of Sundried Tomatoes, soaked for 1 hr.
Small handful Cilantro leaves, chopped
1 Clove Garlic
1/4 tsp. Onion powder
1/4 tsp. Cumin
1/4 tsp. Cayenne
1/4 tsp. paprika
1/4 tsp. Oregano
1/4 tsp. Chili powder
1/2 tsp. Agave Syrup, optional
Chili (Red Pepper) flakes and hemp seeds to shake on prior to dehydrating.
Add ingredients into blender with sauce base and blend until smooth. Add water as necessary. Cover kale in sauce and lay kale pieces onto dehydrator sheet.
Sprinkle red pepper flakes and/or Hemp Seeds over leaves.
Dehydrate @ 105 until crispy.
#3. Sprinkle crumbled garlic kale chips all over popcorn.
#4. Throw a few kale leaves in a blender along with frozen banana, apple and water for smoothie.
#5. Make a different kale smoothie every morning for breakfast.
#6. Juice kale with apples, cucumbers and lemon.
#7. Juice It Like This.
#8. Put kale in the juicer with ginger, cucumbers, lemons and parsley.
#9. Have kale salad for lunch.
Kale and Cabbage Salad with Creamy Honey Mustard Dressing from Rawmazing
3 bunches organic kale, de-stemmed and torn into bite sized pieces
1/2 head red cabbage, chopped
1/2 cup sliced scallions
1 cup pumpkin seeds
1 1/2 cup dried cranberries
1. In large bowl, toss together all ingredients. Pour dressing over salad and mix well.
1/2 cup cashews
3/4 cup water
2 lemons, juice from
2 tablespoons honey (not vegan) or liquid sweetener of choice
2 tablespoons dijon mustard
1/4 cup cold pressed olive oil
Himalayan salt and pepper
1. Place all ingredients in high-speed blender and blend until smooth.
#10. Eat it for dinner.
Garlicky Kale recipe from Eating Bird Food.
1 bunch organic raw kale, washed, de-stemmed and dried
2 Tablespoons raw tahini
2 Tablespoons apple cider vinegar (or water)
2 Tablespoons lemon juice
2 Tablespoons Bragg’s liquid aminos (tamari would work too)
2 teaspoons minced garlic (1 – 2 cloves of garlic)
sesame seeds, to taste as garish (optional)
Break or cut kale into bite size pieces and place in a large bowl.
Puree all ingredients except kale and sesame seeds in a blender or food processor to blend the dressing.
Pour dressing over kale and massage into the kale with your hands until all pieces of kale are coated.
Let the salad sit in the fridge for an hour or so to marinate.
#11. Try a new kale recipe every week like this one, Wilted Kale Salad with Creamy Chipotle Dressing.
Wilted Kale Salad with Creamy Chipotle Dressing by Russell James
For the wilted kale
4 heads kale (this will seem like a lot but will wilt down when the salt is added)
2c baby tomatoes, sliced
1c hulled hemp seeds
For the dressing
2 chipotle peppers*
½c olive oil
¼c lemon juice
*If not using chipotle peppers, substitute with onion powder, cumin, chili powder, garlic powder and tamari/nama shoyu
Remove the stems and then wash and cut the kale into small pieces. Place into a bowl, add salt and start to massage the kale until it wilts and takes on a ‘cooked’ texture.
Add the tomatoes and hemp seeds to the bowl and mix in by hand.
Blend all ingredients in a high-speed blender until creamy and mix into kale by hand.
#12. Make Raw “Cheesy” Kale and Sprouted Chickpea Salad.
Raw “Cheesy” Kale and Sprouted Chickpea Salad from Gluten Free Cat.
1 large bunch of kale
1/4 c. Bragg’s Raw Organic Apple Cider Vinegar
1 T. olive oil
1/2 tsp. sea salt
1/4-1/2 c. Nutritional Yeast Flakes
1/2 tsp. cumin
1/2 tsp. coriander
1 c. sprouted chickpeas
1. Remove the stems from the kale leaves. Roll the leaves and slice them into thin ribbons. Place kale in a large bowl.
2. Add apple cider vinegar, olive oil, and sea salt and toss.
3. Add sprouted chickpeas and sprinkle with cumin and coriander, and toss again.
4. Gradually sprinkle the salad with nutritional yeast flakes, stopping to toss 3-4 times until well combined.
Serves 2 as a meal or 4 as a side salad
#13. Mix kale into your dog’s food.
There are two types of people; those who eat kale and those who should. – Bo Muller-Moore
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