22 Delicious Kale Recipes Our Editors Recommend (2024)

FAQs

What is the best way to eat kale? ›

Kale has a slight bitter taste and is often eaten cooked because of its fibrous leaves. However, it makes a great raw salad with the right preparation. It is often used in stews, braises, stir-fries and roasted dishes where you want to add some green because it holds up well during the cooking process.

Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. This leafy green comes in a variety of colors, shapes, and textures. It's often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled, or baked.

It's delicious with spaghetti squash and sweet potato noodles too! In a grain bowl. Add it to this buddha bowl or this veggie bowl, or make your own bowl with the sautéed kale, a grain like quinoa, farro, or brown rice, and a protein like baked tofu, tempeh, lentils, or roasted chickpeas.

Freezing kale is another easy way to preserve your extra kale leaves. I like to freeze my kale in 1/2 cup portions that can be quickly and easily added to soups, stews, quiches, and so much more.

Giving the kale leaves a post-chop soak will rinse them of some of the bitter-tasting compounds found in cruciferous vegetables after they're cut up. The result is a milder and more pleasant kale taste.

RELATED: Believe It Or Not, Kale Actually Lives Up To All Of Its Hype—Here's Why. Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

Typical shelf life: Generally, kale can last in the fridge for about five to seven days. The key is to store it correctly to maintain its crispness and nutrients. Impact of temperature and humidity: Kale prefers a cool and slightly humid environment, so the crisper drawer in your fridge is ideal.

Consumption of kale in excess can lead to constipation and stomach irritation. Due to the presence of oxalates, kale can increase the risk of kidney stones. Kale contains goitrogens, substances that inhibit the synthesis of thyroid hormone. So, its intake can increase the risk of iodine deficiency.

While slugs and snails have been known to eat from kale, your culprit is most likely going to be caterpillars, specifically cabbage worms and cabbage loopers.

What is not compatible with kale? ›

Companion planting kale will repel some of the common pests that affect the plants. However, for some reason, kale does not enjoy the companionship of basil. The kale will do well with potatoes but will not get along well tomatoes. Additionally,kale will not do well with strawberries.

According to a study from North Carolina State University, the ratio of fertilizer in used coffee grounds is: 3.1 - 0.3 - 0.3. This means it is pretty Nitrogen heavy. It's a great fertilizer to use around your leafy vegetables (like collards, kale, spinach, lettuce, and chard).

Eating too much kale can have some unpleasant side effects, such as digestive problems, nutrient deficiencies, and even kidney stones. Digestive Problems Eating a lot of kale can cause digestive issues, including gas, bloating, and constipation.

Minced garlic, olive oil, and salt are also simple ingredients that can transform the flavor of a bitter kale dish. Cutting the stem of kale and marinating it with olive oil and salt can help reduce bitterness. Let it marinate in the fridge for at least 24 hours for better tenderness and less bitterness.

“If you were to boil kale, you're going to have heat, and heat will denature the antioxidants, so vitamin C will get destroyed.

Raw kale can be hard to digest. Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

Cut the kale as you want to serve it, set it in a colander or steamer over a pot of boiling shallow water, cover and cook until the kale is tender (about 5 to 10 minutes). Allow the kale to cool until you can handle it, then squeeze out as much water as you can. Serve steamed kale warm or at room temperature.

The primary difference is that you can consume more spinach or kale in their cooked versus raw form simply because there is less volume. This also means you'll get more nutrients per serving in cooked versus raw leafy greens. Nutritionally, leafy greens have much to offer regardless of whether they are raw or cooked.

According to the Food Revolution Network, raw kale may contain more vitamin C, yet steaming or roasting this nutritious green indirectly increases your consumption of vitamins A and K.