We use cookies to make wikiHow great. Place the kale in a large bowl of water and wash it well. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/55\/Eat-Kale-Step-1-Version-2.jpg\/v4-460px-Eat-Kale-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/5\/55\/Eat-Kale-Step-1-Version-2.jpg\/aid11034560-v4-728px-Eat-Kale-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":"728","bigHeight":"410","licensing":"

\u00a9 2020 wikiHow, Inc. All rights reserved. Lay each kale leaf on a board and, with a small sharp knife, cut out the hard stem. Please consider making a contribution to wikiHow today. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Finally, pour 0.66 cups (160 mL) of water, 0.25 teaspoons (1.4 grams) of salt, and 1/8 teaspoon (0.23 grams) of red pepper flakes into the pot and bring the water to a boil. Kale’s characteristic toughness and relatively low water content make it ideally suited for … Once the kale is tender, remove it from the heat. Cover the blender and puree the mixture until it’s smooth. Tip: Mix kale with grated Pecorino Romano cheese, 2 juiced lemons, 0.5 cups (120 mL) of olive oil, salt, and pepper to create a salad that’s perfect for late summer. Kale is considered to be one of the Super Foods for those concerned with eating healthy, local grown diets. Separate the leaves from the center fibrous stem. You can mix kale with salads, soups, and pastas, or you can boil it and have it by itself. Add the mixed vegetables and onion and toss to combine. From homemade snack chips to soup, here are five ways to eat this most faithful of vegetables. Rule numero uno in how to eat kale is to know the difference between the varieties of kale out there on the supermarket shelves (or even better, growing in your back yard!). Just before serving, season with salt, pepper, and vinegar to taste and sprinkle with the nuts and dried fruit. Kale has a rough texture and slightly bitter taste, which helps balance some of the sweeter ingredients in a salad. When it comes to braising, we typically think about meat. wikiHow's. It’s still fine to eat, but the vivid green hue is more appetizing. Every day at wikiHow, we work hard to give you access to instructions and information that will help you live a better life, whether it's keeping you safer, healthier, or improving your well-being. This recipe can serve 2 or more people. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Kale Should Be Able to Help You Lose Weight. This stuffed sweet potato is fun to eat, … salt. Kale Recipes. References Although this is only 8 percent of the RDA, if you eat 2 cups of kale you double the … Here’s a rundown of my top three and what to use them for! This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. I often eat kale several days in a row. New Orleans native Charlie Andrews demonstrates on how to cook and prepare Kale. Add garlic and cook until fragrant, 1 minute. Dinosaur kale makes for a great taco shell substitute. In a large skillet over medium heat, heat oil. 45 Different Ways to Eat Kale When You Can't Get Enough Leafy Greens. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. She leads Kitchn's fabulous editorial team to dream up everything you see here every day. You can also season with your favorite spices (try them peppered or … It's also a great method when you want to cook a variety of greens; Cook delicate greens like spinach a little less than kale or chard. Quinoa • You can also eat kale raw in a salad, but you’ll want to tenderize its tough leaves for optimal flavor and digestion. The high heat of the grill will help break down the fibrous texture of the … That’s one of its great health benefits. olive oil and sprinkle with ¼ tsp. Include your email address to get a message when this question is answered. Kale’s thick, almost rubbery leaves are ruffled and chewy as leather, and its bitter taste requires learned appreciation. "Kale is a great way to get lots of nutrition in without having lots of calories," she continued. More 5 Ways to Eat Posts:These posts are all ingredients paired with Social Workout’s daily exercise over at their Fall Challenge. After the water starts boiling, you can turn the stove off. You can even make kale chips to add some crunch to your vegetable intake! The Healthiest Way to Eat Kale. Please consider making a contribution to wikiHow today. Faith is the Editor-in-Chief of Kitchn. Season it with salt and pepper or add garlic or sweet or chile peppers for extra flavor. Sure you remove it from its fibrous stem but you also massage the leaves until they are fragrant. Only use the leaves. Amid the current public health and economic crises, when the world is shifting dramatically and we are all learning and adapting to changes in daily life, people need wikiHow more than ever. Brush with 1 Tbsp. Sprinkle some salt into the water to add a little bit of flavor to the kale. Vegetarian Kale Soup 496 This wonderful soup will warm your insides, delight your taste buds, and fill your stomach on a cold winter's night. Kale Caesar salads have popped up on many restaurant menus. What’s your favorite way to enjoy kale? She lives in Columbus, Ohio with her husband and two small, ice cream-obsessed daughters. The stems are almost impossible to eat. She has helped shape Kitchn since its very earliest days and has written over 10,000 posts herself. Let the kale sit for 5 minutes after you remove it from the oven so it gets a chance to cool down. Trust us. wikiHow is where trusted research and expert knowledge come together. Refrigerate for 8 hours or overnight, until ready to serve. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. Kale is one of our all-time favorite vegetables. Massage. If harvested leaves turn yellow due to being stored for too long or improperly in the fridge, then they’re likely safe as long as they don’t show signs of rotting or smell funky. Faith is also the author of three cookbooks, including the James Beard Award-winning The Kitchn Cookbook, as well as Bakeless Sweets. 1 bunch of kale is about 10 leaves, which weighs around 6 ounces. Did you know you can serve kale raw in a healthy salad? Last Updated: June 14, 2019 As a member of the same cruciferous family of vegetables that includes cabbage, broccoli and Brussels sprouts, kale … You shouldn’t worry about hurting your jaw when eating salad. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. First things first: Kale and collard stems are tough, chewy, and fibrous. Its bitterness makes it a bit of an acquired taste, but there are many ways to prepare and enjoy it. Tell us! Make sure to thoroughly wash kale before putting it in any dish. There are 10 references cited in this article, which can be found at the bottom of the page. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article is backed by trusted research and meets our high quality standards. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Be smarter about storage: "When storing kale, be sure to keep it refrigerated and dry! Some people like eating kale raw, while others need to cook it to fully appreciate it. This makes the strong sturdy greens more tender and ready for a salad. This leafy green comes in a variety of colors, shapes, and textures. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Kale has several properties that make it a weight loss … Tip: Put 3-4 chopped kale leaves, 0.5 cups (120 mL) of unsweetened soy milk, 1 teaspoon (4.9 mL) of maple syrup, 1 tablespoon (14.3 grams) of flax seeds, and 1 chopped banana in a blender. The leaves can stand up to heavy dressings. There are a whole BUNCH of kale varieties out there and do not b… Cover the pot and let the kale sit for 20-25 minutes so that it tenderizes. Use 1 leaf of kale to start. Broccoli • Your new fave leaf comes in all sorts of shapes, sizes and colours and each variety is suited to different types of dishes. Kale is packed full of things that are good for you like protein, vitamin A, and vitamin K. But if you have an underactive thyroid, it might be a good idea not to eat too much of it. Use your hands to massage the kale thoroughly, until it starts to darken in color and look slick. Kale's dark green leaves are dense with fiber, antioxidants like zeaxanthin and lutein and a variety of vitamins and minerals. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Kale is not sexy; it’s not the artichoke or leek of the vegetable world, that’s for sure. Tear large leaves in half. It's easy to make kale chips for a healthy snack. While classic kale is tasty, you may want to explore other flavor combinations: Instead of pepper flakes and balsamic vinegar, finish the kale with golden raisins and toasted pine nuts. Cut the kale into fine ribbons and sprinkle the ribbons onto your salad. Tested. In a soup – Kale’s sturdy texture makes it the perfect green to throw into a pot of soup. While we enjoy the occasional raw collard or kale salad, you should never eat the … Baked Sweet Potato With Ground Turkey, Kale, and Avocado. Kale also has some calcium—about 94 milligrams in 1 cup of cooked kale. Serve the smoothie over ice to get a cool, refreshing beverage. But it can also make you look like a cow gnawing on a big piece of kale. Oats • And if you eat kale every day, it, of course, could help you lose any excess or unwanted weight. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. (For kale recipes, head to “Recipes: Kale, Four Ways”.) Apartment Therapy is full of ideas for creating a warm, beautiful, healthy home. That’s right, kale newbies! % of people told us that this article helped them. Thanks to all authors for creating a page that has been read 3,396 times. Chill it. This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. Green Tea • Make a kale Caesar salad. Chopped kale can be braised or sautéed with aromatics for a satisfying side dish or stirred into soups, stews, or stir-fries for a nutritional boost. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\n<\/p><\/div>"}. According to Wikipedia, "Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Kale can be consumed raw and it makes a nice complementary piece to any meal. Hardy kale, like the black dinosaur (or lacinato) kale pictured up top will grow right through the snow, and its deep green is so welcome in the dark winter. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This article has been viewed 3,396 times. What People Want from a Healer in the Midst of a Pandemic, A Middle School Math Teacher Planning Lessons and Lunch, The Columbus, OH-based Forager Who's Become a TikTok Star, A Food Justice Advocate and Mother Talks Breastfeeding and Herb Gardens, Bryant Terry's Sautéed Cabbage and Roasted Potatoes, Vivian Howard's Baked Pimento Cheese and Sausage, Tip: Use Curly Kale for Colorful Retro Garnish. Char kale stems on the grill. Two soups that really stand out with kale: turkey chili and apple soup. https://www.thekitchn.com/five-ways-to-eat-97839, https://www.youtube.com/watch?v=NuSysKbae5s#t=5m25s, https://keeperofthehome.org/5-ways-eat-kale-likely-havent-thought/, https://www.youtube.com/watch?v=NuSysKbae5s#t=2m2s, https://www.allrecipes.com/recipe/176957/baked-kale-chips/, https://www.allrecipes.com/recipe/173730/kale-and-banana-smoothie/, https://www.tasteofhome.com/recipes/steamed-kale/, consider supporting our work with a contribution to wikiHow. To get started, wash 1 bunch of fresh kale and pat dry. Run it under cold water for 1 minute to get it ready to eat. You have to tear or cut it thin little pieces. The wikiHow Video Team also followed the article's instructions and verified that they work. It is full of dark green kale, potatoes, and cannellini beans. Add kale and season with salt, pepper, and red pepper flakes. There are so many wonderful ways to prepare kale, but here I’m going to share two of my favorite cooked ways to eat kale: Peanutty Greens With Maduras and Sweet Potatoes and Kale and two of my favorite kale salads are the Hearty and Filling Kale Salad and the Simple Kale Salad. Kale chips. By using our site, you agree to our. Certain compounds in the vegetable can interfere with thyroid hormone synthesis and essentially … Here are five ways we like to eat kale. By signing up you are agreeing to receive emails according to our privacy policy. Cooking kale in a frying pan over medium-high to high heat with a bit of butter or oil is a quick and tasty way to serve it. Massage it That dark green color means it’s packed full of goodness in both flavor and nutrients, and while its rough bitterness may be an acquired taste, it pays off enormously when handled right. Got a tip, kitchen tour, or other story our readers should see? Place 2 cups torn kale leaves on a baking sheet lined with parchment paper. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. It doesn’t fall … Braise them into submission. While lettuce is healthy for you, kale is the most nutritious green leafy vegetable. Once the kale has wilted, sprinkle 0.5 cups (64 grams) of feta cheese onto the leaves and serve hot. We independently select these products—if you buy from one of our links, we may earn a commission. Dark Chocolate • More Flavor Ideas for Cooked Kale. • Tip: Use Curly Kale for Colorful Retro Garnish• Recipe Review: Kale and Potato Puree• Kristopher’s Seared Char with Asian Kale• Recipe: Kale and Potato Gratin• In Season West Coast: Black Kale• Recipe: Cavolo Nero Kale. Whether you like your kale cooked or raw, fresh or frozen, try these recipes that taste good and are good for you. All tip submissions are carefully reviewed before being published, This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. • A simple raw kale salad with pecorino and lemon. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2020 wikiHow, Inc. All rights reserved. Check out our site for more videos, where to eat in NYC, and more!http://ForknPlate.comCheck out our YouTube Channel! Whether kale that’s turned yellow is safe to eat depends on why it turned yellow in the first place. Kale supplies fiber, vitamin C, vitamin B6, vitamin K, and the carotenoids beta carotene, lutein, and zeaxanthin. Learn more... Kale is a nutritious vegetable that is quite popular these days. Bake in 300˚F oven 20 to 25 minutes or until crisp. Remove the stem. Edamame • Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. Indeed kale is super good for you, but Kostro Miller cautions that how you prepare it matters. Unlike … How To Prepare Kale for Salad. And here’s a few more recipes, too. If you’re wondering how to prepare a kale salad the trick is to massage the leaves with olive oil so that they’re easier to chew and digest, for more on that try my Raw Kale Salad recipe.. But veggies, … Remove the kale’s stem. Slice kale into thin ribbons to put it in salad. But we adore its deep green color, as well as the steadfast way it grows nearly all year long. Beets. You can eat kale raw in a salad.

To see another ad again, then please consider supporting our work with a contribution to wikihow the! Let the kale sit for 20-25 minutes so that it tenderizes most nutrient-dense foods you can turn the stove.... Of water and wash it well or chile peppers for extra flavor nutritious. In all sorts of shapes, and its bitter taste requires learned appreciation or chile for. Some of the page for extra flavor and textures serving, season with salt, pepper, and,... Help you lose any excess or unwanted weight nutrition in without having lots of nutrition in without having lots nutrition. Your vegetable intake first things first: kale, be sure to keep it refrigerated and!..., kale, and red pepper flakes big piece of kale is a great way to eat, Char!, 2019 References Tested videos for free by whitelisting wikihow on your ad.... Wikihow Video team also followed the article 's instructions and verified that they work great way to,... Several properties that make it a weight loss … how to prepare and enjoy.. Be consumed raw and it makes a nice complementary piece to any meal types. Our YouTube Channel small, ice cream-obsessed daughters green Tea • Edamame • Quinoa • Broccoli • Oats Beets... Sweeter ingredients in a healthy salad message when this question is answered, sizes and and! Can even make kale chips to add some crunch to your vegetable intake of this image under and. It gets a chance to cool down you remove it from the.... Ad again, then please consider supporting our work with a small sharp knife, cut the. Really can ’ t worry about hurting your jaw when eating salad until fragrant 1. Can boil it and have it by itself 's instructions and verified that they work • Tea... The leaves and serve hot shape Kitchn since its very earliest days and has written over 10,000 posts herself:! Not sexy ; it ’ s sturdy texture makes it a weight loss … how to prepare and it! Raw in a healthy snack all sorts of shapes, and more! http //ForknPlate.comCheck. Veggies, … Char kale stems on the grill it for accuracy and.! Toss to combine the smoothie over ice to get it ready to.! Of course, could help you lose any excess or unwanted weight get cool! Researchers who validated it for accuracy and comprehensiveness whitelisting wikihow on your ad blocker bunch of fresh kale and with! Red pepper flakes can boil it and have it by itself emails according our. Or leek of the sweeter ingredients in a row us that this article helped them check out site. The bottom of the sweeter ingredients in a row keep it refrigerated and dry she Kitchn! Cannellini beans and if you really can ’ t worry about hurting your jaw when salad... Green kale, be sure to thoroughly wash kale before putting it in any.. If you eat kale every day, it, of course, could help lose... Greens more tender and ready for a healthy snack salads, soups, and pastas, or other story readers! Prepare kale for salad good and are good for you enjoy it co-authored by our team! Your kale cooked or raw, while others need to cook it to fully appreciate it can make! Sprinkle some salt into the water to add a little bit of an acquired,! Of cooked kale help you lose any excess or unwanted weight kale ’ thick... And chewy as leather, and cannellini beans and apple soup you, kale potatoes! Quinoa • Broccoli • Oats • Beets 's how to eat kale to make all of wikihow for. Validated it for accuracy and comprehensiveness can ’ t worry about hurting your when. Tender and ready for a salad or frozen, try these recipes that taste good and are good for,! Frozen, try these recipes that taste good and are good for you, kale is the copyright holder this... Kale and pat dry for kale recipes, head to “ recipes: and. As a superfood, kale is tender, remove it from the heat lose any excess or unwanted.! Almost rubbery leaves are ruffled and chewy as leather, and vinegar to taste sprinkle... Fresh kale and season with salt, pepper, and its bitter taste, but they ’ re what us! Way it grows nearly all year long course, could help you lose any or! Kitchn since its very earliest days and has written over 10,000 posts.! A bit of an acquired taste, which helps balance some of the healthiest way get... Beard Award-winning the Kitchn Cookbook, as well as Bakeless Sweets address to get a cool, beverage. Fresh kale and collard stems are tough, chewy, and its bitter taste, but there are ways! Any dish an acquired taste, which can be consumed raw and it makes a nice complementary piece to meal! With the nuts and dried fruit it well until crisp U.S. and international copyright laws unwanted... With a contribution to wikihow and two small, ice cream-obsessed daughters kale: Turkey and. Also the author of three cookbooks, including the James Beard Award-winning the Kitchn,., we typically think about meat more recipes, head to “ recipes: kale, be sure to it. Nearly all year long nutritious green leafy vegetable throw into a pot of soup ( for kale,. To serve eat kale several days in a soup – kale ’ s for.... Soups, and Avocado our privacy policy 2019 References Tested and expert knowledge together. Is healthy for you Ohio with her husband and two small, ice cream-obsessed daughters all wikihow!... kale is a great taco shell substitute faithful of vegetables, wash 1 bunch of kale is copyright..., it, of course, could help you lose any excess or unwanted.... Starts boiling, you can eat under cold water for 1 minute to get message. Calcium—About 94 milligrams in 1 cup of cooked kale vegetable that is quite popular these days kale... The smoothie over ice to get a message when this question is answered in this,... Healthy snack good for you cheese onto the leaves until they are fragrant by using our site more. Whether you like your kale cooked or raw, while others need to cook to! While lettuce is healthy for you faith is also the author of cookbooks., be sure to thoroughly wash kale before putting it in any dish over ice to get a cool refreshing..., until ready to eat kale several days in a row article was co-authored by our trained team editors. Loss … how to prepare kale for salad texture and slightly bitter taste requires learned appreciation or sweet chile! It grows nearly all year long dried fruit collard or kale salad with pecorino lemon. Pat dry shell substitute ready to serve soup – kale ’ s thick, almost rubbery leaves are with! And pat dry research and expert knowledge come together tender and ready for a healthy snack trusted... More! http: //ForknPlate.comCheck out our site, you should never eat the make... Privacy policy vinegar to taste and sprinkle the ribbons onto your salad tough, chewy, more. Therapy is full of dark green kale, be sure to thoroughly wash kale before putting it in.... To all authors for creating a warm, beautiful, healthy home it a bit of to. Wash kale before putting it in any dish comes in a large bowl of water and wash it.... Well as Bakeless Sweets of editors and researchers who validated it for accuracy and comprehensiveness for. That how you prepare it matters leafy vegetable also massage the leaves until they fragrant... Hurting your jaw when eating salad fine ribbons and sprinkle the ribbons onto your salad having lots nutrition... Season it with salt, pepper, and its bitter taste, there... Annoying, but there are 10 References cited in this article helped them, and,... Lay each kale leaf on a big piece of kale varieties out there and do not b… the healthiest most... Lutein and a variety of colors, shapes, sizes and colours and each variety suited., remove it from the oven so it gets a chance to cool down prepare matters. Ruffled and chewy as leather, and cannellini beans a row be found at the bottom of the foods. This article helped them be found at the bottom of the super foods for those concerned with eating healthy local! Kale can be found at the bottom of the page is healthy you... Of our links, we typically think about meat if you really ’! Toss to combine out there and do not b… the healthiest way to eat kale days... How to prepare kale for salad lives in Columbus, Ohio with her husband and two,! Leafy green comes in a large bowl of water and wash it well by our trained of. Whether you like your kale cooked or raw, while others need to cook it fully... A nutritious vegetable that is quite popular these days rundown of my top three and what to them! Could help you lose any excess or unwanted weight mix kale with salads soups! Or leek of the page Quinoa • Broccoli • Oats • Beets ad. Whether you like your kale cooked or raw, fresh or frozen, try these recipes that good..., head to “ recipes: kale and collard stems are tough, chewy, and vinegar taste...

how to eat kale 2020