Recipes with Kale: Everything you need to know about Kale

You will be surprised! The vegetable known as kale has it all! It is easy to add into your daily dish, there are numerous kale recipe variations, it has enormous amounts of health benefits and zero calories!

If you are unfamiliar with vegetable known as kale, you are missing out on one of a greatest foods you can add to your diet! Kale is ranked as one of the world’s healthiest foods, due to its great benefits to your health.

The vegetable kale contains a great amount of nutrients and fiber. The nutrients in kale help you to maintain healthy and strong hair, healthy skin and bones. The fiber content enhances your digestion and helps to maintain your cardiovascular health.

Are you ready for the best part about kale? It has zero fat, is extremely low in calories and has loads of vitamins and minerals!

Kale is the richest vegetable known to have many health benefits and is easy to implement into your diet! There are so many variations of kale recipes that you would be pleasantly surprised and excited to add this ingredient to your diet.

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Facts About Kale

Before jumping straight into the health benefits that kale has, let’s look at what kale is.

Kale is a vegetable that falls under cabbage family. This species is a part of Brassica Oleracea. The Brassica Oleracea plant species include many popular vegetables, such as cabbage, broccoli, cauliflower and Brussels sprouts.

Kale comes in different shapes and appearances. It can have purple or green leaves. Also, the leaves can come in either curly or smooth shapes.

The most common type of kale is called curly kale or also known as a Scots Kale. It has curly, green leaves and a hard stem.

Interesting fact! A single cup of raw kale is full of:

●Approximately 3 grams of protein

●Nearly 2.5 grams of fiber (which helps your system to manage blood sugar and makes you feel full)

Vitamin A (which is excellent for strengthening the immune system)

Vitamin K (an essential nutrient that helps you with responding to injuries - it regulates blood clotting)

Vitamin C (powerful antioxidant that helps the body to maintain connective tissue, which includes bones, blood vessels and skin)

Vitamin B (essential for brain development)

●An omega-3 fatty acid (although kale has way less Omega-3 than fish, it is another great way to get those vitamins through different foods)

●Full of great minerals such as Manganese, Calcium, Copper, Potassium and Magnesium!


The same cup of raw kale contains in total of 33 calories, 6 grams of carbohydrates (of which 2 grams are fiber) and 3 grams of protein.

Kale contains a little amount of fat. However, most of the fat is Omega-3 fatty acid, which is extremely beneficial for your overall health maintenance.

Given the very low calorie content in kale, it is the most nutrient dense food. Eating more kale can dramatically increase the total nutrient content in your diet.

7 Health Benefits of Eating Kale

Whether you are an old fan of kale or just getting to know it. You will be pleasantly surprised about all the health benefits it has to offer.

Detoxification and Weight loss

Kale has several properties that are known to help you losing weight. Kale is very low in calories; however, at the same time it provides the required amount of bulk to make you feel full.

Therefore, because of the low calorie level and high density of water, kale has a low energy density. Eating a lot of low-density foods is proven to help in losing weight.

Great amounts of fiber in kale are good for the digestion as well as liver health. The fiber is also great for lowering cholesterol levels.

Also, the vitamin C found in kale helps with the metabolism. In return, it leads to weight loss and healthy blood sugar levels.

Healthier Hair, Skin & Nails

The healthy balance of omega-3 and omega-4 fatty acids keep your body strong and healthy from inside out.

A big concentration of vitamins in kale, such as vitamin C, also strengthens your nails and hair, making it shiny and beautiful. It therefore cleans the oxidants from you skin, leaving it glowing and smooth.

In fact, kale is much higher in vitamin C than any other vegetable. In truth, it is the world’s best source of vitamin C!

Here is a fun fact: a cup of raw kale has more vitamin C than the whole orange!

See Clearly and Stand Strong

Kale is extremely rich in vitamin A. This vitamin is the best known to help strengthen the eyes from weakening because of age.

Also, the calcium and vitamin K that kale has, helps to strengthen your bones.

Strengthen Your Immune System

Kale has an impressive concentration of nutrients that strengthens your immune system.

In fact, kale has more iron than beef. This helps the oxygen to get into your blood. It is a perfect choice for the iron intake, especially for vegetarians or vegans. The variety of kale recipes will also make it an exciting experience while getting all the vitamin intake!

Great iron concentration in kale is known to be exceptionally helpful for the ones who suffer from different conditions, one of them being anemia.

Anti-inflammatory

Inflammation is our immune system’s reaction to an injury or irritation. It is rather a complex process involving different types of immune cells, signaling molecules, clotting proteins. All of which changes over time.

As we age, we are more likely to experience chronic inflammation. Chronic inflammation is widely spread throughout the different conditions, such as, stroke, heart diseases or cancer.

As we cannot control inflammation and weakening immune system due to age, we can make sure we do everything to prevent it and take care of ourselves!

Vitamin K is known as the best anti-inflammatory powerhouse! Therefore, kale is very rich in this vitamin.

The good news doesn’t end here. The best way to prevent inflammation is also to regulate an omega-3 fatty acids intake. Just a single cup of kale provides you with 10 percent of recommended daily amount of omega-3 fatty acids. It is especially ideal for fighting illnesses such as arthritis, asthma and autoimmune disorders.

Also, kale is extremely rich in vitamin C which is a great help against stiff joints.

Fighting Disease

Kale is full of compounds that are found to help preventing cancer. It includes sulforaphane, a phenomenon that has been shown to fight the formation of cancerous molecules. Kale also contains so called indole-3-carbinol. Another substance that helps to fight cancer formation.

Therefore, kale is rich in vitamin K. This helps to strengthen the bone’s health and fight diseases such as osteoporosis. The folic acid and vitamin B6 in kale is found to help fighting heart diseases.

Sleep and Kale

Our lives can be fully packed with intense schedules and a lot of stress. It is extremely important to take care of our diet and make sure we have a good intake of nutrient-packed superfoods.

Kale is known to be one of the most nutrient dense foods on the planet. Kale is extremely rich in many various vitamins and minerals that not only enrich your diet but also supports sleep!

One cup of kale contains vitamins such as B6, calcium, potassium and magnesium. These vitamins are well known for supporting the quality of sleep and health in general.

Sleep is extremely important for your physical and mental health. Good sleeping patterns take care of healing and repairing your heart and blood vessels. In fact, ongoing sleep deficiency is linked to increased risks of heart diseases, high blood pressure, kidney disease, diabetes and strokes.

Another way to ensure your sleep quality is sleeping on a natural latex mattress. Vita Talalay is made of pure natural ingredients. The natural comfort material is therefore the healthy choice.

Vita Talalay makes sure that your body gets the rest it deserves. In fact, Vita Talalay latex is proven to be 100 percent safe for humans. It contains zero harmful substances. This has also been proven by numerous independent certifications.

5 Ways To Eat Kale

The untold story about kale is that it is a king of all vegetables. It is one of the most beneficial foods for our health. And the same time, quite a food to get excited about.

Kale does not look as the most appealing food at first. It has thick and rubbery leaves that are quite chewy. And kale’s bitter taste requires learned appreciation.

However, the good news is that first this vegetable grows almost all around the world, all year long. Which means, a lot of people at all times have an easy access to this healthy rich food.

And secondly, there are plenty of recipes with kale. Whether you like it a little bit bitter, crispy or chewy, you will find the kale recipe perfect for you!

Here are 5 recipes with kale that you might like:

Raw Kale in a Salad

Kale does not necessarily need to be cooked to enjoy it. The secret of raw kale salad, is slicing the kale into a very fine slices.

Kale’s rough structure and slightly bitter taste goes perfectly with lemon and salty pecorino. Pecorino is the type of cheese, but any salty cheese would be a great match!

Kale Chips, as a Snack!

Another kale recipe that is great, is making kale into a crispy chips! Warning, it is very delicious and addictive!

All this kale recipe takes is olive oil and an oven! Place kale leaves on the ovenproof dish, splotch olive oil and some salt! Everything else is taken care of by the oven, and you can enjoy some healthy crispy kale chips!

Cooked or Boiled Kale!

While raw kale can be quite a rough ingredient, we have yet another kale recipe!

If you would like to change your usual ways of eating kale and having it soft and silky, think of boiling it! Because of its harsh consistency, kale is very good in hot water. It becomes soft and smooth, and tastes delicious when boiled!

Kale Pasta

Kale and pasta go extremely well! It is because just as boiled kale, it does not lose its texture when cooked. It becomes tender and smooth. It makes a great pasta ingredient, or also could be used instead of pasta itself!

Kale in a Soup

Kale’s sturdy texture makes it perfect for a soup! On the contrary to spinach, which as an example falls apart into moist strings, kale keeps up its structure and has great taste!

2 Easy Kale Recipes

There are such a variety of different recipes with kale. Everything from easy kale recipes, too more difficult. From juicing recipes with kale, to recipes with frozen kale.

Also, each kale recipe suggests different serving purpose and health benefits. You can find everything from detoxification, losing weight, to fat burning, and shiny skin. All thanks to incredible kale recipes.

Juice Recipes with Kale

As there are numerous recipes with kale, juice recipes with kale are the best! It does not only offer a huge variety of easy kale recipes but also different health benefits.

We picked this recipe with kale dedicated to our beauty and healthy appearance. We present you a kale recipe dedicated to a glowing and healthy skin!

It is gluten free, vegan and takes you only 5 minutes to serve three portions! Ingredients are: 4 large apples, 6 celery stalks and 2 kale leaves! Blend it together and enjoy your morning with a good intake of vitamins and glowing skin!

Recipe with Frozen Kale

This recipe with kale will amaze you and it will make sure you will never run out of greens for your smoothie again!

For the ingredients, you need 10 kale leaves, handful of spinach, 40 mint leaves, 1 cup of coconut water and 2 limes. Add all of those ingredients to your food processor and blend it together!

Pour the mixture over an ice cube mould and carefully place it in the freezer. As soon as they freeze they are perfect to go to your smoothie! What a perfect recipe with kale and you don’t need to worry of running out of your greens again!

All in all, kale is an incredibly healthy, accessible and rich in vitamins! Whether you like it raw, cooked or crispy, there is loads of recipes with kale that will fulfill your wishes! Enjoy our recipes and stay healthy with kale!

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