Cooking kale is easy, fun, and delicious! Kale is no longer a mystery vegetable, it’s all the rage in cooking circles, magazines, and health news. Enjoy these easy delectable recipes donated by our founders, board members, media partners, ambassadors, and kale fans. Or visit our pages on how to cook kale for kids and cooking kale for newbies.
Caramelized Onions and Apples with Kale
Courtesy of Chef Jennifer Iserloh
“Skinny Chef” Jennifer Iserloh is a leader in promoting healthy, vibrant lifestyles though a diet of delicious and nutritious easy-to-prepare meals. A classically trained chef, certified yoga teacher and a graduate of the Institute for Integrative Nutrition, Iserloh is the best-selling author of 50 Shades of Kale and Healthy Cheats, among other books.
1 tablespoon olive oil
1 red onion, thinly sliced
1 apple, skin on, cored, cubed
6 cups thinly sliced kale, any variety
1/2 teaspoon salt
1 tablespoons honey
Place the olive oil in a large skillet over medium heat. Add the onion, apple, and salt. Cook 1 minute, stirring often. Add the honey and lower the heat to low, cook 3 to 4 minutes stirring often until the onions and apples are golden. Add the kale and lower the heat to low. Cover and cook 2 more minutes, stirring occasionally until the kale is soft. Serve immediately.
Nutritional Stats Per Serving (about 1 cup): 131 calories, 3 g protein, 23 g carbohydrates, 4 g fat (0 g saturated), 0 mg cholesterol, 3 g fiber, 335 mg sodium.
Garlicky Kale Salad
Courtesy of Skinny by Tara
Founder of SkinnybyTara, Board Certified Holistic Health Coach, and Registered Yoga Instructor, Tara Milhem is an expert in her field. She is the author of The College Girl’s Guide to Skinny, available on Amazon, and has been published on over 20 different platforms for her cutting-edge knowledge in health and nutrition.
1 bunch kale (about 10 ounces)
2 tablespoons sesame tahini
2 tablespoons apple cider vinegar
2 tablespoons fresh lemon juice
1 tablespoons tamari or Bragg’s animo acids
2 teaspoons minced garlic
1/4 cup Kalamata olives
1/4 cup chick peas
1 tablespoons nutritional yeast
Break the kale up into bite sized pieces and massage down into a bowl Add the chick peas and olives. Puree the tahini, apple cider vinegar, lemon juice, tamari or Bragg’s animo acids, and minced garlic in a blender and process until smooth.
Pour the dressing over the kale, chickpeas, and olives and toss well. Let sit for about 30 minutes in the fridge. Top with nutritional yeast and enjoy!
Nutritional Stats Per Serving (about 3 cups): 238 calories, 11 g protein, 27 g carbohydrates, 12 g fat (1 g saturated), 0 mg cholesterol, 5 g fiber, 641 mg sodium.
Herby Kale Omelet
Courtesy of Justina Kwong
If you’re a garlic fan, add a teaspoon of minced garlic to the skillet when you add the kale or top the finished omelet with a few tablespoons of crumbled goat cheese. I’ve recently discovered a Greek extra virgin olive oil from Trader Joe’s that I’m in love with, great aroma, great results for cooking kale.
1/2 English or conventional cucumber, thinly sliced
1/4 cup chopped dill
1 teaspoon extra virgin olive oil
1 teaspoon rice vinegar, or any variety
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/4 teaspoon fresh chopped thyme or dried thyme
1 tablespoon extra virgin olive oil
3 to 4 medium size kale leaves, thinly sliced
In a small bowl toss the cucumbers, dill, olive oil, vinegar, salt, and pepper. Set aside.
In a separate large bowl, crack the eggs. Add thyme and whisk until well incorporated. Heat a small skillet over medium heat and add olive oil. When oil is warm (about 10 seconds) add the kale and cook about 1 minute, turning often until the kale starts to soften.
Spread the kale evenly throughout the pan, then pour in the egg mixture. Make sure the egg mixture covers the kale evenly throughout the pan.
After a 1 to 2 minutes, test the edges of the omelet to see if it’s firm enough to flip. When the egg mixture is not as runny on the top, flip it over with a spatula. Cook 1 additional minute then transfer to a plate and top with the dill garnish. Serve immediately.
Nutritional Stats Per Serving (1 large omelet): 283 calories, 13 g protein, 5 g carbohydrates, 23 g fat (5 g saturated), 372 mg cholesterol, 1 g fiber, 734 mg sodium.