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  • I can’t tell if this comment will show up on the Kale entry or a different one. My favorite Kale recipies:
    1. Dehydrated kale. Wash the kale, soak the kale in 1-2 tbsp of olive oil, some braggs amino acids, 1/2 tsp garlic and some red pepper if desired for 5 minutes. Spread in dehydrator shelves and dehydrate 1.5 – 2.0 hours depending on the strength of your dehydrator.
    2. Saute in scrambled eggs (obviously not Vegan).
    3. Pre-boil some potatoes (10 minutes in boiling water). Then saute potatoes with onion, garlic, peppers. Add kale at very end and cover for 2- minutes. If you eat dairy add feta cheese or parmesian.

    1. I thought I was so original until I read your number 3! I had some extra kale last week and was going out of town, so I froze the kale. I fixed like your number three, but crushed the frozen kale into small pieces while it was still frozen in the freezer bag. It was so easy and tasted terrific in a matter of minutes!

  • I can’t believe you didn’t mention stamppot, the classic Dutch dish! It’s basically mashed potatoes with lots of kale mashed in until it looks like green mashed potatoes.

    1. Ed, I’ve never heard of stamppot! Interesting though, I’ll give it a try next time we make mashed potatoes. You cook the kale first, I’m guessing?

      1. Sounds right, I’m going to have to re-visit it myself now that I know how good kale is. But yes, check it out, it was my favorite winter food growing up!

  • I was going to say the same as Ed!
    Stamppot means a dish in which a vegetable is mashed together with potatoes. Just cook it all in one pot and mash it up (we have a special device for it, a “stamper”). Add a bit of broth, some toasted nuts, cubes of smoked tofu, or whatever you like to it for flavour.
    It’s such a huge part of Dutch cooking culture that if we say “kale with sausage”, we mean stamppot of kale with (a big, smoked, dead-animal) sausage.
    You can make it with any sort of green! Another traditional combination is carrots, onions, and potatoes (for some reason called “hutspot”). This one is especially apt if you have just been liberated from a Spanish siege.

    1. another Dutchy here :)..
      ..so my version of kale mashed potatoes:
      – I always steam the kale (strainer above the boiled potatoes will do)
      – I love to add cashew nuts and curry spices (you can also marinate tofu with curry spices)
      – I am a cheese junky (which is not very plant based, I know :)), so cheese based burgers are a nice and filling addition
      – I always add butter and (soy)milk to make a better/juicier puree
      You can basically add ANY veggie you like, mushrooms are really good too

      1. I have never eaten this way in my life. I bought kale and made a smoothie with it. Not bad, but my blender failed to chop it up well. An old German dish passed down from generation to generation consists of mashed potatoes in a 4quart roaster with brats lined on top, covered by cheese melted under the broiler. Not sure what kind of cheese my grandmothers used, but my mother preferred Velveeta. A blast from the past- delicious!

  • I steam kale until tender. I takes about 20 minutes. I put the stems in a food processor with some garlic cloves, turmeric and a little of the water used for steaming, to make a dip. I use the rest of the water for soup.

  • I love all these ways to eat kale, but my current favorite is to steamed it and top with Happy Herbivore’s Miso gravy… YUM!

  • Definitely the sauteed kale! We heat it in a tiny bit of sesame oil, then when it’s mostly cooked down, we throw in a bit of tamari to give it some added flavor. Sometimes we’ll use garlic, but often not.

  • I have kale growing in a border around part of my house… pretty and easy to go grab a piece for one of your dreaded green smoothies, which are a staple in our home!
    Here is my favorite easy way to eat kale: Saute it in a pan with a tiny bit of oil and water and a few spoons of raspberry jam (or whatever sweet jam or preserve you have handy.) Delish!

    1. I am sending a bag of it home with your brother in law, who teaches art across the hall from me. Ask Joel what he did with it.

  • I love the kale butter recipe in the Engine 2 book! We use it as a veggie dip or spread it on a toasted English muffin in the morning.

  • Wow! Based on this article Kale is the one green I should be avoiding! I have iron overload (specific types of anemia – yes anemia have this). I’m supposed to stay away from any items high in iron – that’s why I don’t eat red meat. Very interesting!! And, good to know. I guess I should check on collards – I eat those a lot too.

  • Chopped small, tossed with oil salt and sugar and put in the oven for 10 minutes (or less-watch it to make sure it doesn’t burn) tastes like crispy seaweed 🙂

  • Kale is delicious sauteed with red wine. Basically you need an acid to cut the bitterness, and red wine is a lovely sustitute for lemon juice. The only problem I run into is once that bottle of wine is open to sautee with the kale, the rest of it usually finds its way into my mouth. 😮

  • Amen Matt, thanks for the Kale breakdown – my wife and I eat the ever living crap out of this beautiful food.
    One of our fave preparations is to simmer or slow cook a legume with a range of spices, then place that mixture on top of fresh kale inside of a bowl or container. Add a little coconut oil and cover for 2-3 minutes … boom.
    The Kale is naturally steamed by the hot legume action … oh so yummy and still raw with nutrient power.

  • I love adding kale to my tofu scrambles. That’s my favorite way to eat kale. Just saute onions, bell pepper, carrots, tomatoes, tofu and kale with what spices you want and magical comfort food.
    I just made one for dinner.

  • Awesome blog! I haven’t tried kale again since I tried it a YEAR ago and just absolutely couldn’t stand its overwhelming ‘earthy’ taste. I couldn’t even bring myself to try kale chips – – I will definitely be trying it again soon now that I have all these options! thanks! ~ Casey

  • I eat kale mash every day after cooking up a pot about once a week. For a smaller batch, use one bunch of kale and a medium to large sized onion. Cook the onion well in oil till it’s browning, and add some garlic and seasonings such as Italian herbs. Meanwhile cook the kale in a pot with about an inch or two of water, till it’s wilted but still bright green. After the kale has cooked add the onions. Take an immersion blender and turn the whole thing into mash. You can add some balsamic vinegar or lemon too. Depending on how much water you add, the mash can be like a green soup. This is the primary way I eat kale because I got so sick of gnawing on the leaves.
    The mash could be used as the base for more complicated dishes, too. I’m imaging steamed red potatoes added to it. I wonder how it would be with lentils?

  • I’m in LOVE with this recipe I kind of copied from the hot bar at Whole Foods. They call it Kenya Kale, I call it delicious.
    1 lrg bag fresh Kale
    1 fresh lemon-diced
    1 onion, diced
    3 clove garlic, chopped
    Some fresh ground pepper
    About 1 T vinegar
    2-4 fresh jalapenos, chopped
    1 can diced tomatoes (whole foods uses fresh, but I don’t always have that available)
    about 2-3 cups water,
    1 T olive oil
    Salt to taste
    Braggs’ amino acid liquid – to taste

    Sauteed the garlic in the oil, then throw it all in a pot & cook for about 15 – 20 mins. You may want to chop off the harder stems of the Kale leaves, if it seems too fibrous. But I love this dish – hot or cold!

  • A while ago, when my partner and I were new to a totally plant-based diet, we some kale in the fridge for a few days, and weren’t sure how to use it. We make a big (Gigantic) salad every week that lasts us 3 or 4 days. We put everything else in it, so I thought, well, let’s see how this tough ol’ leaf works in our Big Salad. I chopped it up into smallish pieces, and it worked wonderfully! Little crunchy bits for added texture. And SOOO nutritious, I actually felt smarter with every bite. So we use it all the time, now. When I tell people that we put kale in our salads, I get the same reaction everytime (from the ones who even know what kale IS): “I thought you had to cook kale for it to be edible.” Well, I thought so, too! But not anymore!

  • OUr favorite Family Kale recipe is:
    1Bunch of curly leaf kale rinsed and torn into smaller pieces.
    1TBSP Olive Oil
    2-3TBSP Lemon or Lime Juice or a mix of both.
    2-3TBSP Agave Nectar.
    Dry Kale off a little and sprinkle with a small amount of salt. Add olive Oil,Juice and agave and toss together. Adjust ingredients to your taste. I toss in sunflower seeds and dried Cranberries. Then chill for a little and serve and enjoy! This does not last in my house .

  • A kale recipe I love… Pull the stalk off the kale leaves to reduce the toughness, tear leaves into pieces and saute lightly in olive oil with tiny pieces of brocolli and pine nuts and garlic. Add a little salt and pepper. Drizzle with dressing mixture of mustard containing mustard seeds, garlic powder and honey to taste. Simple, fast and delicious!

  • I use it in bean burritos. Saute up the kale with black beans, corn and tomatoes, roll up in a tortilla and top with some salsa or enchillad sauce. Even the kids will eat it!

  • Kale Bean Mash! Not my recipe but this is my version. I supposed you could use a different kind of beans but garbanzos just seem perfect
    Garlic 1-2 bulbs
    kale- 1 small bunch
    chickpeas-1 can
    braggs amino acids or soy sauce- 2 t
    nutritional yeast-1-2 T
    sriacha sauce or thai red chili sauce- as much as you want
    chop and saute garlic. add well chopped kale and cook it down. add braggs or soy and chili sauce. drain and rinse chickpeas and add those. take off the heat and mash ( i use a potato masher and I like it pretty mashed) the kale will stick in there so I have to take a fork to the masher and clean it out. Add water and nutritional yeast- more water for more yeast. You just want it creamy. Eat 🙂

  • I put Kale in my smoothie almost every single day! I find that kale is much easier to stomach in a smoothie than spinach. Also of note: I use a plain old run of the mill blender, and it purees the kale just fine… I’d say about 95% success rate compared to a specific smoothie blender like yours, Matt. It’s a Cuisinart blender.
    My 2 fav smoothie combos: (1) Frozen banana, OJ, unsweetened shredded coconut, kale, vanilla protein powder; (2) Papaya, coconut milk, kale, vanilla protein powder, and water.

  • Kale is one of the healthiest greens you can eat. I never used to be a fan but now find myself loving it in salads, as chips, and in stir frys.
    Great list of ideas to try and incorporate more kale into everyday eating!

  • The only way I can stomach kale is in a smoothie. I might try to finely chop it up and put it in a veggie burger, but that would be the only other choice. I’m a texture person. And the texture of kale is just repulsive to me!

  • My favorite way to eat kale is lightly steamed with cold salsa or pico de gallo and slivered almonds on top! I just threw this together one day, but it tastes great, especially if the salsa is spicy!

  • Oh man, I love kale! Nacho kale chips are my absolute favorite snack. The only problem is how fast they go. 🙂
    Another great recipe is the Dragon Bowl in The Garden of Vegan. It’s very simple, but very good. I make it with their Sarah & Tanya’s You-Must-Make-This-Dressing from the same book. I usually make it when the guys are away at scout camp for the weekend so I don’t have to share. 🙂

  • I got this recipe from the excellent Super Natural Everyday by Heidi Swanson and it’s been a staple of mine since first bite. In an oven pre-set to 350, bake some kale with a little olive oil, tamari and some shredded coconut. 7-10 minutes later, you’ve got something delicious. Serve over rice pilaf if you like.
    Swanson’s original version has more specificity. Check it out!

  • Do southern style kale! Sautee the kale with some onion and garlic in a pan, then add balsamic vinegar and hot sauce. Cook on medium low for a long time to get the flavors all worked in. I usually add in some liquid smoke to sub for the meat product that would normally be put in a pot of greens. It’s the only way I can get my omni husband to eat kale. With this recipe he eats seconds!

    1. I’m trying this tonight! I bought a huge bag of kale for my reptiles, and they won’t eat it! More for me I guess, and this sounds right up my alley! Thank you!

  • Thanks for the post, Matt! Lately one of my favorite ways to eat kale is kale chips. It’s become a good alternative to potato chips while watching football on Sundays. Next up, I need to try stamppot — sounds really tasty!

  • I put kale in my smoothie every day, and I never have a problem with it not blending well. I used to use spinach, but I knew kale was better nutritionally, so I tried it–and it works well. I remove any thick stems first and let it blend a bit longer than I would with spinach. People tend to put way too many high-sugar ingredients in smoothies; they become glorified desserts–so my goal is to keep it as low-carb as possible while still having it taste good. 🙂 I use about a 1/2 cup berries (usually a combo of strawberry and blueberry), about a 1/2 cup packed kale, about 1 cup water, a handful of ice, 1 TB ground flax, and a big scoop of any vegan protein powder. Blends right up in my Magic Bullet, and I never taste the kale.
    I also make a raw kale salad that is delicious–massage the kale with salt for just a couple minutes–doesn’t take long; it’s massaged enough when it turns darker in color and becomes very fragrant. Then add some chopped avocado and shredded carrot. Toss all with a liberal helping of tahini dressing (or any other nutty dressing–a peanut sauce would work). Let it sit for 10 minutes or so to continue to break down. It’s fantastic…found it online somewhere a while ago.

    1. I drink my kale juice twice a day! I simply use the kale and green apple or celery, or cucumber. The simpler the better. This juice cured my diabetes. I am no longer insulin dependent nor to do I take any medication’s anymore! One way I like to cook my kale is to saute it with garlic and chickpeas. peppers and onions and serve over brown rice or Quinoa.

  • I love kale! One of my favorite ways to eat it is pesto. Just substitute kale for the basil. It is fun to try different oils and nuts as well. I think kale pairs really well with walnuts.

  • It does very well shredded in things you can bake as a pie or pastry. I use it half and half with spinach when I would usually use spinach. I find it is especially good in Greek spanakopita. It works very well. I also shred it into veggie samosas. It seems like if it is shredded and in a pie it gets very steamy and soft and well seasoned.

  • I make, from Martha Stewart of all people, a vegan Kale and Cauliflower soup. Saute one chopped up onion, and three cloves of minced garlic in 1 tablespoon of olive oil, and some salt and pepper, until soft. Then add 1 head of cauliflower, broken up, 4 cups of water, and 1/4 cup of fresh minced dill. Let simmer for about 20 minutes until the cauliflower is soft. Add a small bunch of kale, chopped up with the stems removed and let wilt. Then blend (I use a hand blender). Season with salt and pepper to taste. Server with olive oil & more dill on top. Really simple, creamy, and delicious.

  • I must be a wierdo, I’m addicted to raw Kale! I love the bitter taste and tough texture.
    +1 for sticking it into a normal smoothie too 🙂

  • I do my kale Indian-style by heating black mustard seeds, cumin, and coriander in some coconut oil, then adding onion/garlic/ginger, then some finely chopped kale. Sautéing chopped kale with veggie broth, garlic, and some liquid smoke makes a great side for a Southern flavored dish. And a massaged raw salad with olive oil, balsamic, sea salt and slivered almonds is hard to beat. Eat more kale!

  • 1 c Extra virgin olive oil
    1/2c raw sesame seeds
    2Tbsp fresh thyme
    juice of 1 lemon
    salt to taste
    Blend above ingredients in blender or food processor. Dress raw kale with the mixture and let sit in the fridge for 5-10 minutes. and you’re welcome.

  • I eat kale EVERY day! I have in my smoothies (with tons of fruit). I eat kale chips (with salt, pepper and olive oil). Kale in soup. I also like (non-vegan) baked eggs on a bed of kale (also with olive oil, salt and pepper) with diced tomatos and blue cheese on top. A treat, I guess…

  • Great post! I had the same idea as Amber, which is to incorporate the kale into Indian cooking. I just made a traditional south indian dish which usually is made with spinach, coconut and lentils and indian seasoning, but I used kale instead of the spinach and it came out great. I venture that substituting kale into any Indian spinach dish should work out really tasty! Only thing is to remember to steam the kale beforehand so that it softens up…

  • We eat steamed kale every night. I stick two bunches in a sink full of water, and swish them around. I check the leaves for bugs, and eggs. ( Nice to know the food is local.:) We have a produce store two blocks away that grows the kale.) I then put the kale the the cutting board, and just chop it up. I toss it in a soup pot, pour some water on top. I turn on the heat, and once it is steaming, I cook it on low for 7-8 min. We just eat it plain then. My boyfriend is in love with the kale water that is on the bottom of the pot. When you drink it, from the bowl, after distributing the kale into two bowls, it feels like a warm blanket that you are putting on your insides. Years ago, I would reading in the vegan nutrition books that kale was so good, but I had no idea what to do with it. And, now we go through two bunches a day! The stuff is so good! I fell in love with the Happy Herbivore’s Salty Dog salad. Raw, massaged kale with a bit of sea salt, and a ripe, juicy peach thrown in. Awesome!

  • My absolute favorite way to eat kale is in Heidi Swanson’s recipe from her 101 cookbooks blog called “Pan fried corona beans and kale.” It is heaven in a bowl, it is pan fried large white beans, kale, garlic, walnuts, fresh grated lemon zest, nutmeg and a little lemon juice. It makes enough for 2 but I usually eat the whole thing myself, especially the day before an intense workout. I use large canned butter beans I seem to only be able to find at whole foods from an italian company, cannelli beans mostly mush up and you have to special order corona beans, but something I definitely want to try some day. Try it, it will feed your soul 🙂

  • I love to make spinach and kale.. anything. My favourite way is an adaptation of this recipe: http://www.myrecipes.com/recipe/spinach-kale-turnovers-10000001571423/
    BUT substituting that grisly white pastry for a wholewheat or brown rice wrap, then sealing it up around the filling like a burrito and dry frying on each side to seal it shut and make it portable and desk-lunch friendly : ) You can leave out the feta and it’s just as delicious – chuck in some chilli for a little kick and pine nuts or almonds add a bit of crunch. Perfectly filling lunch that my colleagues always look at enviously!

  • I takes about 20 minutes. I put the stems in a food processor with some garlic cloves, turmeric and a little of the water used for steaming, to make a dip.

  • My kale mix is more of a raw salad and the combination of ingredients that I use varies according to what I have on hand.
    I toss kale (chopped a bit but with stems and all) into a food processor with tomato and carrot. Give it a whiz until it is quite finely chopped up. Very quick. That’s the main foundation. Into this mix I usually add sunflower seeds and fresh ginger. Ginger is refreshing and it really lifts the whole mix. I’ve also put in some fresh red pepper, a dash of sesame seeds… you can really get creative. It’s absolutely delicious and great served as a salad.

  • My favorite way to eat kale is raw, as a salad with whatever else on it. I like it all the other ways too (chips, pesto etc) but I actually think it tastes sweet. I’m glad it is this way for me; I’m not one for bitter tasting foods. I love a kale/avacado combonation too!

  • I love kale, shredded raw in salads, topping my casseroles, & added to my omelet. Usually I wash & spin dry, then using seizors I trim the stems off & cut to smaller pieces quick & easy. Another fun way to eat kale is to wrap a spoonful of hummus in a leaf to make bite size snacks … yummy!

  • This is a brilliant piece! I have always wanted to add kale into my diet, but have never been sure what kind of dishes to incorporate it into. Also, I’m continually reading health articles about how kale is a super food (anti-oxidants and such), so I’m excited to start cooking with it. I’m especially interested in trying the burger and soup recipes.

    1. Omg. Try this, it is soooooooo good!!
      1 cup Kale
      1 Egg
      1 Cup Oats (old fashioned or minute oats)
      1 Banana
      Put all ingredient in blender, blend well….
      Pour on griddle and cook like a pancake with a little syrup….they look weird because they are green, but delicious!!!! I don’t even like pancakes but love these!
      You can add a touch of water if too thick!!

  • One of my favorite quick snack-on-the-go is to chop up a couple cups of kale, lightly steam it. While that’s steaming, warm up a whole wheat or sprouted tortilla, spread some guacamole (mine is literally just freshly mashed avocado) or hummus on the tortilla, mince crimini mushrooms, roll up the mushrooms and kale and enjoy!

  • We use kale that we get from a U-Pick-It farm nearby. one of our favorites is creamed kale.
    We cook diced onions and a clove of garlic in a iron skillet. When the onions are tender, add chopped Kale and some water. Cover and steam for about 5 minutes. Add some heavy cream and parmesian cheese. salt and pepper to taste. If you are vegan you can substitute a mixture of almond milk and a small amount of cornstarch to thicken, and leave out the cheese of course.

  • My absolute favorite thing to do with Kale is boil it for about 20 minutes with a lot of water, partially covered, then take it out and put it in a covered bowl in the fridge. In the meantime I use the water as soup broth. Add beans, veggies, rice, whatever you like and a ton of spices. I let it cook forever on medium heat, like 2-3 hours (if you have a crock-pot that would probably be even better) then add the kale back in about 30 minutes before I serve it. Super delicious and easy plus if you make it in a giant pot the leftovers will make a week’s worth of lunches.

  • Finally I found a raw kale salad I love. The recipe comes from a restaurant in Asheville, NC(can’t remember the name however). If you chiffonade the kale it helps to tenderize it. After washing and trimming away the tough stem, stack the leaves and then roll up tightly and chop. Like you do with basil. Squeeze fresh lemon juice over the chiffonade kale and massage. The lemon juice also helps to tenderize it. Toasted pumpkin seeds, manchiago cheese and a good olive oil. Of course you could add whatever else you wanted. But cutting it like this and massaging with lemon juice is the key. I love it! Great post and some great kale ideas!

  • I like the idea of using Kale as a tortilla wrap or similar – so far my attempts at kale chips are a little underwhelming!

  • I’m glad you add olive oil. I’m sick and tired of the fat-phobia in the plant based community. Avocados and Olives and nuts and seeds are GOOD FOR US. Fat is good! It’s satiating, adds falvor to meals and helps us properly absorb fat soluble vitamins.

  • Smoothies are the best. I buy a 1lb bag of baby kale. It’s not as dark green but it is still very nutritious just the same. You can also buy the clamshells of power greens that contain kale. I put lots of fruit and then 2 huge handfuls of kale in my Ninja (blender). The best smoothies ever that even my young children LOVE – no kidding around. Family favorite. http://1organizedmomma.blogspot.com/2015/01/offer-your-children-dark-leafy-greens.html

  • Hi all well I am a new user of kale but I love its many uses and benefits, I do a basic blanching in the frying pan with olive oil “the best of” ground black pepper , when half shrunk add Chinese cabbage already half cooked asparagus , crushed garlic tsp of bobs ur uncle nom nom mom

  • My current favourite way to eat raw kale is to chop up finely.. and eat in a toasted wholemeal flatbread with mashed avocado, a thin spread of mango chutney, chopped celery, shredded carrot and chopped beetroot… incredibly wholesome.. but absolutely delish! I also rub the toasted flatbread with a garlic clove to give a nice garlicky kick 🙂

  • I grow kale year round here in WA state. In the late fall through early spring it is sweet and tender. Only in the heat does it get tough and bitter.
    My favorite way to eat kale is in kale lemon sandwiches out of the Engine 2 cookbook.

  • I blended a few cups of kale with pasta sauce and added chunks of mushrooms. It tastes great with whole wheat pasta. Just remember red + green = brown so it looks differently from pasta sauce.

  • Make your pasta with kale! Jamie Iliver has a great recipe for spinach pasta, but we substituted kale and it was delicious with whatever pasta sauce you like.
    Kale slaw is also great. Shredding it is an alternative to massaging to get a more palatable texture. We also like shredded kale with leftover quinoa, grape tomatoes, dried cranberries, toasted bites and a sweet vinaigrette.

  • Raw .. just like you would chew in a carrot .. think if it as lettuce.. I guess it would build strong teeth too given the calcium

  • kale is awesome in homemade lasagna i grow the lasagna in my garden so i cant get it any fresher then that i put it in my lasagna i put my regular past then meat sauce then a layer of kale with cottage cheese on top then rinse and repeat till its think then i toss on a bit of grated cheese on top so good the kale give it the jena se qua so good

  • I read a lot about kale and the benefits we can get from eating it. I’ll try your suggestions on how to include kale in our meals.

  • Thank you for this post! I absolutely love kale. I have it most mornings in a smoothie. I combine almond milk, kale, a side or 2 of a mango and flax seeds.

  • Kale, place it in a steam oven at 100c for 40 minutes, then toss it with salt, paper and olive oil, then mash 2 hard boiled eggs with
    With a fork, add pepper and olive oil, for every mouthful of kale add a teaspoon of egg, delicious.

  • To the kale salad recipe above, add a bag of crushed Late July brand (or your favorite brand) jalapeño lime corn chips. It’s amazing. Try it.

  • Steam it! Blanche it! Put it in a stew! I might be the minority opinion here but I happen to like the stems. I take the stems off using a pairing knife and then chop them up into tiny little pieces and incorporate them back into the salad.

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