Superfood: Kale

Vibrant in color and filled with beneficial nutritients, leafy green kale is a deliciously versatile ingredient served as a side dish or salad or added to pasta, soups, and casseroles.

  • Garlic-Roasted Kale
    Text: Matthew Groves, Photo: Jonny Valiant; Styling: Deborah Williams

    Superfood: Kale

    Green means go, especially when it comes to kale. The vibrant green color of kale means it is full of health benefits. For example, the vitamins and minerals found in kale serve as anti-inflammatory agents, immune boosters, and aid in cancer prevention. Kale is also rich in antioxidants that help protect the body from damage caused by cell death and is a natural detoxifier, helping clean the body from impurities. The high fiber content in kale aids in digestion by trapping cholesterol, preventing it from building up in the walls of the heart.
  • Pasta with Black Kale, Caramelized Onions, and Parsnips
    Text: Matthew Groves, Photo: John Autry; Styling: Mindi Shapiro

    Pasta with Black Kale, Caramelized Onions, and Parsnips

    The garlic in this recipe will add to the heart-healthy benefits of the kale by helping to expand the blood vessels, thus lowering lower blood pressure. Black kale is just a different variety that will be more tender when cooked, but still has the same nutritional value.
  • Grilled Kale Caesar Salad
    Text: Matthew Groves, Photo: Thomas J. Story; Styling: Karen Shinto

    Grilled Kale Caesar Salad

    This take on the classic caesar, features kale instead of romaine. Grilling the kale adds nice flavor. You could even make your own croutons.
  • <p>Saut&#233;ed Kale with Chorizo and Crispy Garlic</p>
    Text: Matthew Groves

    Sautéed Kale with Chorizo and Crispy Garlic

    It’s not just the orange vegetables that help you see better in the dark, green ones do too. Kale is rich in vitamin A, which prevents vision loss. Lacinato kale is also referred to as dinosaur kale because it is larger than the common variety and often used in Italian cooking.
  • Farfalle with Sausage, Cannellini Beans, and Kale
    Text: Matthew Groves, Becky Luigart-Stayner; Jan Gautro

    Farfalle with Sausage, Beans, and Kale

    Use a vegetable peeler to shave fresh Parmesan cheese on top of this rustic pasta dish featuring sun-dried tomatoes, turkey Italian sausage, and steamed kale.
  • <p>Lunch Shake</p>
    Text: Matthew Groves

    Lunch Shake

    With a shake this good, who knew it would be considered healthy, it’s not even green. Kale serves as a nutrient booster along with wheat germ and raspberries, both high in folic acid needed for new cell growth.
  • Soy and Sesame Kale Chips
    Text: Matthew Groves, Photo: Annabelle Breakey

    Soy and Sesame Kale Chips

    Kale chips are in this season. These chips can be stored up to one week in an airtight container, making them the perfect light snack.
  • Spinach and Kale Turnovers
    Text: Matthew Groves, Lee Harrelson

    Spinach and Kale Turnovers

    The combination of spinach and kale adds a double dose of health benefits. Both are have loads of vitamin E which help prevent memory loss and vital for brain function. This would work great as a Meatless Monday recipe, and could even have for lunch the next day.
  • Braised Kale
    Text: Matthew Groves, Photo: José Picayo; Styling: Jocelyne Beaudoin

    Braised Kale

    Have you ever tried braising kale? This can even been done in a slow cooker and be ready to serve as a side dish for dinner.
  • Quick Kale with Bacon and Onions
    Text: Matthew Groves, Photo: Randy Mayor; Styling: Leigh Ann Ross

    Quick Kale with Bacon and Onions

    Kale is also a good source of calcium and vitamin K, needed for strong bones.

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