Delicious And Healthy Greens Kale Recipes

Why Kale?

Kale Salad with Lemon Dressing

• 1 bunch kale, stems removed and leaves chopped
• 1/4 cup olive oil
• 1/4 cup lemon juice
• 1 clove garlic, minced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup grated Parmesan cheese

1. In a large bowl, combine the kale and olive oil. Massage the kale with your hands for a few minutes to soften it.
2. In a small bowl, whisk together the lemon juice, garlic, salt, and black pepper.
3. Pour the dressing over the kale and toss to coat.
4. Sprinkle the Parmesan cheese over the top and serve.

This recipe makes 4 servings. Each serving contains approximately 200 calories, 16g of fat, 10g of carbohydrates, 2g of fiber, and 6g of protein.

Kale Chips

• 1 bunch kale, stems removed and leaves torn into bite-sized pieces
• 1 tbsp olive oil
• 1/4 tsp salt

1. Preheat the oven to 350°F.
2. In a large bowl, toss the kale with the olive oil and salt.
3. Spread the kale out on a baking sheet in a single layer.
4. Bake for 10-15 minutes, or until the kale is crispy.
5. Serve immediately.

This recipe makes 4 servings. Each serving contains approximately 50 calories, 4g of fat, 4g of carbohydrates, 1g of fiber, and 2g of protein.

Kale Smoothie

• 1 cup kale, stems removed and leaves chopped
• 1 banana
• 1/2 cup frozen pineapple
• 1/2 cup almond milk

1. Combine all of the ingredients in a blender.
2. Blend until smooth.
3. Pour into a glass and serve.

This recipe makes 1 serving. It contains approximately 200 calories, 5g of fat, 40g of carbohydrates, 6g of fiber, and 3g of protein.

Kale and Quinoa Bowl

• 1 cup cooked quinoa
• 1 bunch kale, stems removed and leaves chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 2 tbsp balsamic vinegar
• 1 tbsp olive oil
• Salt and pepper, to taste

1. In a large bowl, combine the cooked quinoa, kale, cherry tomatoes, and feta cheese.
2. In a small bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.
3. Pour the dressing over the quinoa and kale mixture and toss to coat.
4. Serve immediately.

This recipe makes 2 servings. Each serving contains approximately 350 calories, 18g of fat, 36g of carbohydrates, 6g of fiber, and 13g of protein.

Creamy Kale Soup

• 1 bunch kale, stems removed and leaves chopped
• 1 onion, chopped
• 1 clove garlic, minced
• 4 cups chicken or vegetable broth
• 1/2 cup heavy cream
• 2 tbsp butter
• Salt and pepper, to taste

1. In a large pot, melt the butter over medium heat.
2. Add the onion and garlic and sauté for 5 minutes, or until softened.
3. Add the kale and sauté for another 5 minutes.
4. Add the broth and bring to a boil.
5. Reduce the heat and simmer for 10-15 minutes, or until the kale is tender.
6. Use an immersion blender to puree the soup until smooth.
7. Stir in the heavy cream and season with salt and pepper.
8. Serve hot.

This recipe makes 4 servings. Each serving contains approximately 200 calories, 16g of fat, 10g of carbohydrates, 2g of fiber, and 6g of protein.

Conclusion