What I Believe To Be True About Kale

There is so much information out there about the benefits of eating kale, but some people still aren’t interested in consuming this leafy green. So, I thought I’d try to convert a few folks by sharing what I think kale does for me and why I eat it so often. But for those of you who want “real facts” I added some of those too. Most of my info was found on WebMD.

***Disclaimer-  I am not a doctor, I just really like Kale.

10 Reasons I Think Kale is So Awesome

  1. It gives you an immune system of steel so you won’t become sick or diseased (kale is LOADED with antioxidants, both Vitamin A and Vitamin C)
  2. In a fight, kale would kick cancer’s ass (it is a great source of Vitamin K which is believed to help fight cancer)
  3. Sunglasses? Who needs those? (kale is loaded with carotenoids which help prevent UV rays from damaging your eyes).
  4. You won’t get a broken heart eating kale (kale can help lower your cholesterol, reducing the risk of heart disease).
  5. It makes you skinny (kale has a very low-calorie content so you can eat it as part of a healthy, nutrient-rich diet, along with exercise, for weight loss).
  6. It “cleans you out” if you know what I mean (one cup has 20% of your recommended daily fiber which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating).
  7. If you mix heavy kale-eating with heavy body-building, you will get Popeye-sized biceps (like spinach, kale is high in iron).
  8. If you injure yourself during your regularly scheduled body building session, you won’t need to take Advil (kale is believed to have anti-inflammatory properties).
  9. Don’t Got Milk? Don’t need it! (for us lactose-free folks kale is a great way to get your calcium in without dairy).
  10. IT ACTUALLY TASTES GOOD!

So…basically, if you eat kale, you’ll be on your way to becoming Superwoman like me (or Superman, I don’t want to be sexist- men are allowed to eat kale too.)

There are tons of different types of kale and they are all delicious in their own ways! I use the softer kale when I am making a smoothie or salad because I will be eating it raw, but the tough kale is also great when steamed or sautéed.

Here are a few ideas for how to eat this lovely green leafy veggie.

My All-Time Favorite, Green Smoothie

  • 1 cup almond milk (I switch off from Rice, Almond, and Coconut Milk)
  • 1 ripe banana, preferably peeled + frozen
  • 2 handfuls kale
  • 1 tbsp chia seeds OR 1 tbsp ground flax
  • 1 tbsp nut butter, optional

Best Kale Salad Ever

  • Kale
  • Olive Oil – massage the olive oil and salt into kale to soften and let sit while you add other ingredients.
  • Lemon
  • Sea Salt
  • Pepper
  • Avocado
  • Any veggies you like!

I have also posted about kale recipes here, and here.

For more delicious kale recipes, click here!

Black Bean and Endive “Tacos”

YUM! These little  black bean and veggie “tacos” were delicious! I basically just threw all the ingredients I could find in my fridge together and came up with these. You could use large lettuce leaves instead but I just love the crunch of the endive and happened to have them on hand already. They were so easy and quick to make, and kept me full all night. They are the perfect bite-size portions and would be great for a Cinco de Mayo party this weekend! What you’ll need:

  • 2 cans black beans, drained and rinsed
  • 1/2 bell pepper, chopped (any color would work, I used orange)
  • 2 large carrots, peeled and chopped
  • 1 medium onion, chopped
  • 1/2 cup mushrooms, chopped
  • 2 celery stalks, chopped
  • 1 tsp. chili powder (more if you like it extra spicy)
  • 1 tsp. paprika
  • 2 tsp. cumin
  • salt and pepper to taste
  • 1/4 cup vegetable broth

What you’ll do:

Saute onions, celery, and carrots in 1 tsp. olive oil until tender. Add in bell peppers, then after a few minutes, add mushrooms. Stir in the drained and rinsed black beans until warm all the way through. Mix seasonings with vegetable broth and pour into bean mixture. Stir until seasoning coats the mixture and serve on small endive leaves or any lettuce wrap of your choice. Top with avocado, hot sauce, cilantro, salsa, whatever you like! These “tacos” are so healthy – full of fiber and protein – and taste great the next day for leftovers as well. Enjoy!

Banana Oat Muffins

I recently stumbled upon the Dashing Dish blog and learned how to make muffins with oats instead of flour and I’m hooked. These muffins were so delicious and much healthier than the average muffin made with flour. They turned out tasting just like banana bread. You can find the original recipe here but I made a few slight changes to mine.

What you’ll need: (my changes were taking out the protein powder, using real sugar instead of sweetener and adding unsweetened coconut)

  • 1 small banana
  • 3/4 cup egg whites
  • 1/2 cup plain low fat Greek yogurt
  • 3/4 cup oats
  • 1/2 sugar (I don’t like using fake sweetener in my baking)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/3 cup unsweetened coconut (because coconut makes everything better)

What you’ll do:

My favorite part about this recipe was how easy it was! You just combine all the ingredients in a blender or food processor and pour into baking cups (use silicone so it doesn’t stick). Then I added a pinch of coconut to the batter in each muffin tin before baking. Bake for 15-18 minutes.

Thanks for the idea Katie!