One of the healthiest vegetables available during the fall months, kale is becoming increasingly popular. Here are five ways eat more of the vitamin- and nutrient-rich vegetable, courtesy of the culinary team at Chef Works.
If you like potato chips and other crunchy snack foods, but want a healthier option, kale chips are the answer. To make them, simply cut a head of kale into pieces roughly the size of chips (removing the stems first). Toss them with a little bit of olive oil and a pinch of salt and bake in a 400-degree oven for about 15 minutes. Allow them to cool, and then enjoy as a healthy and nutritious snack.
Use it as a Wrap
Kale has thick, sturdy leaves that make a nice substitute for a tortilla. Try filling them with chicken or tuna salad, turkey and cheese, or taco filling. Just be careful when you’re using spreads or dressings; the extra moisture can make the leaves fall apart.
(Credit: Flickr/Nathan Cooke)
Traditionally pesto is made with basil, but kale pesto is a delicious, high-fiber alternative that makes a great sauce, sandwich spread, or dip. You can swap some or all of the basil in your pesto recipe with kale.
Layer it in a Casserole
Kale is delicious when added to lasagna, and the nutritional bonus you get from eating it will make up for some of the guilt from eating such a high-calorie meal. Combine it sweet potatoes and winter squash for a delicious and nutritious casserole, or chop and sauté it before adding it to your mac and cheese.
(Credit: Flickr/Lynn Gardner)
Add it to Muffins
If you like savory muffins, why not try using kale? It’s got a mild flavor that will add nutrients and fiber to your diet. For an easy, low-carb breakfast “muffin,” beat some eggs with a bit of milk, stir in some freshly chopped kale (and maybe even a little chopped bacon), and then bake the mixture in a muffin tin until cooked through.
(Credit: Flickr/Nat Tung)