Category Archives: Kale

Spaghetti with Kale and Garlic

6 ounces spaghetti
2 teaspoons extra virgin olive oil
1 cup onions, thinly sliced
1 bunch kale, cleaned and chopped
6 garlic cloves, chopped
1 ½ cups tomatoes, diced and juice drained off
½ teaspoon freshly ground pepper
¼ teaspoon salt
2 tablespoons grated parmesan cheese

Directions: 1. Cook the spaghetti according to package directions. Drain, reserving ½ cup of the pasta cooking liquid. Return the spaghetti to the
pot; keep warm.
2. In a large nonstick saucepan, heat the oil. Sauté the onions until light golden, 7-8 minutes. Add the kale and garlic; cook, stirring,
until the kale is wilted, about 1 minute. Stir in ½ cup water; reduce the heat and simmer, covered, until the kale is tender, 8-10
3. Add the tomatoes, the pasta cooking liquid, pepper and salt; heat through. Add the spaghetti and cook, stirring, 1 minute. Stir in the

Makes 4 Servings: Per serving: 230 calories,
4.5 g fat, 8 g protein, 41 g carbohydrates, 4.5 g fiber, 1140 mg sodium

Fried Beets ‘n’ Carrots

From Asparagus to Zucchini

2 TBS olive oil
2 TBS cumin seeds
2 medium beets, quartered, sliced 1/4-inch thick
2 medium carrots, sliced 1/4-inch thick
tamari sauce (soy sauce)
(optional) beet tops, fresh spinach, chard or kale
Directions: Heat olive oil in skillet. Add cumin; cook about 1 minute. Add beets and carrots; fry until tender. Remove from heat, sprinkle on a little tamari, and serve. Optional: when beets and carrots are tender, add chopped greens, cover and cook until soft. Toss mixture, sprinkle with tamari, and serve. Makes 2-4 servings.

Spicy Potato Sausage and Greens Soup

From Asparagus to Zucchini

1 pound bulk hot Italian sausage
1/2 cup chopped onion, or more to taste
4 cups chicken broth
4 cups thinly sliced potatoes (slice with skins on)
4 cups water
2 cups packed torn fresh kale, spinach, chard or other greens
1/3 cup whipping cream
salt and pepper
1/4 cup finely chopped parsley
Directions: Heat soup pot over medium flame. Add sausage and onions and cook until meat is no longer pink. Add broth, potatoes, and 4 cups water. Bring to boil, reduce heat, and simmer until potatoes are tender, 10-15 minutes. Stir in
greens; cook 1-2 minutes. Stir in whipping cream and season to taste with salt and pepper. Serve right away, or, for more developed flavor, let cool, then chill and reheat later or the next day. Top soup with chopped parsley. Makes 8-12 servings.

Crispy Kale Leaves

1/2 lb. kale, rinsed and patted dry (1 bunch)
1 TBS olive oil
1/4 tsp sea salt
Directions: Preheat oven to 325 F. Coat baking sheet with cooking spray. Tear kale into 3-inch pieces, removing lower 1/2 of tough stem. Transfer leaves to a large bowl. Toss kale leaves with olive oil in bowl, until well coated. Spread on baking sheet, sprinkle with salt, and bake 15 minutes. Turn kale with tongs, and bake 10 to 15 minutes more, or until edges are browned and leaves are crispy.

Per 1/3 cup serving: 66 calories, 2 g protein, 5 g fat, 5 g carbohydrates, 1 g fiber, 184 mg sodium.

This recipe is also great with seasoned salt or you could mince a clove of  garlic and add to the olive oil before Coating the kale.

Quinoa with Mushrooms, Sweet Potatoes and Kale

From Real Simple

1 cup quinoa (or you could substitute cooked rice)
2 tablespoons olive oil
2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces
10 ounces button mushrooms, quartered
2 cloves garlic, thinly sliced (use 2-4 bulbs of green garlic)
1/2 to 1 bunch kale, stems discarded and leaves torn into 2-inch pieces
3/4 cup dry white wine (or chicken/veggie broth)
kosher salt and black pepper
1/4 cup grated Parmesan (1 ounce)

Directions 1. Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until all the water is absorbed, 12 to 15 minutes.
2. Meanwhile, heat the oil in a large pot over medium heat. Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.
3. Stir in the garlic and cook for 1 minute. Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes. Serve over the quinoa and sprinkle with the Parmesan.

Serves 4. Per serving: 361 calories, 12 g fat,
2g saturated Fat, 5mg cholesterol, 560mg sodium, 13g protein, 51g carbohydrate, 6g fiber.

Autumn Greens Soup

1 quart chicken or vegetable broth
1 medium peeled and diced potato
2 garlic cloves
2 sliced scallions or 1/4 cup chopped onion
3 cups mixed chopped greens (such as kale, swiss chard, spinach)

Directions: Boil broth and add all ingredients. Simmer until potatoes are tender, 5– 10 minutes. Blend until smooth and season to taste. Top with shaved parmesan cheese.

This is a great recipe base to experiment with. Try adding cooked carrots, fresh ginger, cooked kohlrabi, spices, etc..

Blueberry Smoothie with greens

1 cup skim milk
1 frozen banana
1/2 cup frozen blueberries
1/2 cup low-fat vanilla yogurt
1/2 cup chopped, fresh spinach (kale or swiss chard can also be substituted. You will barely notice the
taste, and it is an easy way to add greens to your diet )
Directions: In a blender, combine all ingredients and blend until smooth. Makes 2 servings.

One serving provides: 177 calories, 8 g. protein,
1 g. fat, 35 g. carbohydrate, 3 g. fiber

Raw Kale Salad with Gouda, Pear & Walnuts

Body & Soul Magazine

1/2 cup walnuts, coarsely chopped
1 TBS sherry vinegar
1 TBS extra-virgin olive oil
Coarse salt and ground pepper
1 bunch kale, tough stems removed and leaves torn into bite-size pieces
2 1/2 ounces goat’s milk gouda, cut into 1/2 by 1/4-inch pieces
6 chives cut into 1-inch lengths
1 pear, halved, cored, and very thinly sliced crosswise.
Directions: Preheat oven to 350. Place walnuts on a rimmed baking sheet and bake until golden brown, tossing once during baking, 8-10 minutes.
In a medium bowl, whisk together vinegar and oil; season with salt and pepper. Add in kale, cheese, chives, walnuts and pear. Toss to combine.

Penne with Canellini

8 oz Penne or Mostacholi noodles
1 can diced tomatoes (or 2 cups fresh chopped tomatoes)
1 can cannellini beans (white kidney beans), drained and rinsed
3 cups packed chard (or spinach or kale)
1/2 cup shredded parmesan
1 tsp basil
1 tsp garlic
1/2 tsp salt
Directions: Cook pasta. Meanwhile in a large saucepan bring tomatoes, beans and spices to a boil. Reduce heat and simmer 10 minutes. Add spinach, cook and stir 2 minutes or until chard is wilted. Drain pasta. Top with tomato bean mixture. Sprinkle with cheese.

Green Surprise Dip

1 cup steamed kale, swiss chard, or spinach
1 cup plain yogurt
1 cup cooked chickpeas (garbanzo beans)
1/4 cup mayonnaise
2 cloves garlic
2 green onions (chopped)
1 TBS lemon juice or to taste
1/2 tsp salt or to taste
A few sprigs of fresh parsley
Directions: Puree in a blender or food processor.