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Superfood: 10 Tasty Kale Recipes

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Superfood: 10 Tasty Kale Recipes

Are you a fan of kale?

Just like chia seeds, kale is considered a “superfood” because it’s so nutritionally dense. This dark leafy green is packed full of fiber and vitamins. In fact, just one little cup of cooked kale contains:

  • 2.5 grams of protein
  • 354 percent of your RDA for vitamin A (beta-carotene)
  • 89 percent of your RDA for vitamin C
  • 1328 percent of your RDA for vitamin K
  • 27 percent of your RDA for manganese

Its high beta-carotene content means it helps protect your body from cancer and heart disease and the vitamin K helps keep your blood healthy and may even contribute to good bone health. Manganese also contributes to bone health.

Related Reading: 10 Tasty Chia Recipe Ideas

Kale also has a good balance of calcium to magnesium, which makes it great for your bones. We know that calcium is critical to bone health, but did you know that your body needs magnesium in order to properly absorb calcium? Without a proper balance of magnesium, calcium can even contribute to conditions like arthritis.

So! Are you ready to get some more kale into your diet? Check out these delicious kale recipes!


dilled kale recipe

You can enjoy kale cooked or raw, so let’s start with some cooked kale recipes.

1. Kale chips – Toss your kale with a little olive oil and bake them up for a crunchy, nutritious snack! Here’s a solid kale chip recipe to try out.

2. Dilled kale, beets, and tofu – You might not think that dill and kale go well together, but throw some beets into the mix, and you’ve got a delicious, easy dinner dish!

3. Kale and bean soup – it might feel a little hot for soup right now, but stash away this kale and white bean soup recipe for cooler weather. You won’t be sorry!

4. Sri Lanka kale with coconut – Shredded coconut makes this tasty kale dish filling and yummy.

5. Sesame noodles with kaleThis kale dish works as a side or as a main course – you decide!

Cooked kale is delicious, but like I mentioned above you can also enjoy this superfood in the raw. Check out some raw kale recipes on the next page!

photo by Becky Striepe

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Read more: All recipes, Diet & Nutrition, Eating for Health, Food, Health, Raw, Vegan, Vegetarian, , , , , , ,

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Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!


+ add your own
9:50AM PDT on Jun 25, 2015

I'm a huge admirer:) Thank you very much, Becky!!❤️🙏🏻

1:30PM PDT on Jun 24, 2015

Thank you Becky.

2:02AM PDT on Jun 22, 2015

I read your recipe for kale salad. It doesn't say anything about cooking the kale. Suddenly, it says, "cooking time 2 and a half hours". What gives? r

4:22PM PDT on Jun 18, 2014

Thank you :)

6:41PM PDT on Jun 15, 2014

Interesting recipes, and kale is really easy to grow. If you don't have any available, you can substitute collard greens and/or spinach and end up with pretty much the same thing -- at least if you don't over cook them.

11:24AM PDT on May 22, 2014

Love kale. Thanks for some new recipes to try!

8:57PM PST on Feb 14, 2014


2:47AM PST on Feb 3, 2014


1:37PM PST on Nov 14, 2013

Love kale, thanks Becky.

2:44PM PST on Nov 11, 2013

Thank you for all of the recipes! We love kale.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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