Kale is one of the most nutrient dense greens available and no wonder it is such a popular vegetable with its great taste and versatility. Kale is high in non-haem iron, vitamin A, C & K, calcium, magnesium, folate and contains omega 3 fatty acids.

Kale’s health benefits include (but aren’t limited to)

 

RELATED: RECOMMENDED PLANS FOR YOU
  • Aids digestion
  • Promotes elimination
  • Waist-line friendly
  • Aids blood clotting
  • Cancer preventative
  • Anti-aging
  • Supports cardiovascular system
  • Promotes liver function
  • Anti-inflammatory

The best way to lock in the nutrition of kale when cooking it (other than having it raw) is steaming it.

Steamed Kale

Ingredients

  • 1 bunch of kale
  • A pinch of pink Himalayan sea salt
  • Squeeze of fresh lemon

Method

  • Fill the bottom of your steamer pot with water and wait for it to boil
  • Cut the kale leaves into ½ and inch thick slices, and cut again crosswise. Cut the stems into ¼  of an inch slices
  • Place the kale in the steamer basket and steam for 5 minutes
  • Remove from heat and serve with a squeeze of lemon and pinch of pink Himalayan sea salt

Other ways to enjoy kale include

Kale Salad

Ingredients

  • 1 bunch of kale rough chopped
  • 1 cup of snow peas roughly chopped (ends removed)
  • 1 carrot ribboned with a vegetable peeler
  • 1 small red capsicum de-seeded and rough chopped
  • 1 cup of edamame beans
  • 1 avocado pitted and cut into small chunks
  • ½ cup of toasted pine nuts

Method

  • Combine  in a large salad bowl and serve immediately

Kale Smoothie

Ingredients

  • 2 cups of kale
  • 100ml almond milk
  • ½ a banana
  • 30g of plain protein powder
  • 1 tsp chia seeds
  • 50ml of pot set yoghurt
  • 100ml reduced fat milk

Method

  • Combine in a blender until all ingredients are well combined

Kale Chips

Ingredients

  • 1 head kale, washed and thoroughly dried
  • 2 tablespoons olive oil
  • Sea salt to to sprinkle on chips

Method

  • Preheat your oven to 150°C. Prepare a baking tray with baking paper
  • Gently toss the kale pieces with the olive oil (I use a plastic bag) and put them on a baking sheet, and then sprinkle them with salt.
  • Bake for about 10 minutes, turn them over and bake for another 10 minutes until crisp.

how to cook kale healthy

Kale Pesto

Ingredients

  • 1 medium bunch kale, with stems removed
  • 1 garlic clove, crushed
  • ¼  cup finely grated Parmesan
  • ¼  cup walnuts, toasted
  • ½  cup coconut oil
  • 1 tablespoon (or more) fresh lemon juice
  • Freshly ground black pepper

Method

  1. Blanch kale in a large pot of boiling for  1 minute.
  2. Drain and rinse with cold water to and allow to cool. Dry kale with a tea towel
  3.  In a food processor combine kale, garlic, parmesan, and walnuts, and combine until coarsely chopped
  4. Slowly add the oil in bit by bit (keep the blades running) until it is a puree consistency.
  5. Add lemon juice and season with salt and pepper.
  6. Serve with vegetable sticks

More ideas for healthy meals in this 4-week Balanced diet plan

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans