• Dollarphotoclub_49740584 copyNow, you may be wondering why you would ever need to know so  many ways to incorporate kale into your diet. Kale happens to be an extremely nutritious vegetable, with an unbelievable number of health benefits. Once you learn more about what kale does for the body, you’ll be looking for more ways to work it into your diet too!

    The Benefits of Kale

    We are going to bullet point out some of the best aspects of kale.

    • Kale is low in calorie, high in fiber and has zero fat.
    • Kale is high in iron.
    • Kale is high in Vitamin K.
    • Kale is filled with powerful antioxidants.
    • Kale is a great anti-inflammatory food.
    • Kale is great for cardiovascular support.
    • Kale is high in Vitamin A.
    • Kale is high in Vitamin C.
    • Kale is high in calcium.
    • Kale is a great detox food.

    Now that you know why you should be eating this delicious green food, we are going to tell you how to prepare it!

    How to Prepare Kale

    1. Baked Kale Chips: A healthy and delicious snack everyone in your house will enjoy!

    1/2 teaspoon kosher salt
    1/4 teaspoon smoked paprika
    1/4 teaspoon granulated garlic
    3 large handfuls lacinato kale, torn into shreds
    1 to 2 tablespoons extra-virgin olive oil

    Preparing to bake. Preheat the oven to 350°. Line a baking sheet with aluminum foil. Combine the salt, smoked paprika, and garlic in a small bowl.

    Wash the kale. Rinse the kale leaves, then put them in a salad spinner and spin until the green becomes a blur. Round and round, spinning and spinning let the kale dry. After it comes out, dry it even more with paper towels. Those leaves should be bone dry.

    Oiling the kale. Put the kale leaves in a large bowl. Drizzle over 1 tablespoon of the olive oil. Massage the oil into the leaves. You might need more. You might have larger hands than I do. Use your judgment.

    Bake the chips. Arrange the kale chips onto the sheet try and slide it into the oven. Bake until the leaves are crisp to the touch but still a dark green. (When they turn brown, they turn bitter.) Check at the 12-minute mark, to be sure.

    2. Kale Pesto: A great topping for pizzas and pastas, and its nutritious!

    Ingredients

    • ¼- ½ cup chopped walnuts
    • 1 ½ -2 teaspoons salt
    • ½ pound lacinato kale, stems removed, coarsely chopped (1 medium bunch should do)
    • 2 cloves garlic, minced
    • ½ cup olive oil
    • ½ tsp old bay seasoning
    • ½ cup grated Parmigiano-Reggiano
    • Ground black pepper to taste

    Instructions:

    • Toast chopped walnuts in a dry, heavy skillet (such as cast iron) over high heat, stirring constantly until they start to brown and become fragrant. Alternatively, place on a baking sheet and toast at 325 degrees. Keep an eye on nuts – they burn quickly and will get bitter!
    • Bring about two quarts of water to a boil. Add 1 teaspoon of the salt, then add kale. Cook, uncovered, until tender, about 10 minutes. Remove from pot and drain.
    • In a blender or food processor, add garlic, walnuts and drained kale and whiz until well combined. Pour in oil in a steady stream, and pulse until combined. Add ½ teaspoon salt and Old Bay Seasoning, pulse, then taste. Add remaining ½ teaspoon of salt if necessary.
    • Spoon pesto into a bowl and stir in cheese and pepper.

    3. Kale Soup: A perfect option for colder days, or when you want a little comfort food.

    Ingredients

    • 4 strips bacon, 4 ounces, cut crosswise into 1/2-inch pieces
    • 1 medium onion, finely chopped
    • 1/2 pound kale, thick stems removed, leaves finely chopped (about 8 cups)
    • 4 cups Acorn Squash Puree, or 2 packages (12 ounces each) frozen winter squash puree, thawed
    • Coarse salt and ground pepper

    Directions

    1. Cook bacon in a large saucepan over medium heat, stirring occasionally, until crisp, 4 to 5 minutes. Using a slotted spoon, transfer bacon to a paper-towel-lined plate; set aside.

    2. Add onion to fat in pan, and cook until softened, 4 to 5 minutes. Add kale; cook until soft, 3 to 4 minutes.

    3. Add squash puree and 3 cups water (or more if necessary to achieve desired consistency); bring just to a boil. Season generously with salt and pepper. Serve, garnished with reserved bacon.

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