Kale: Breakfast, Lunch, and Dinner

Kale … it is a super food!  The nutritional value of this stuff is off the charts awesome, here is a quote regarding that value from WebMD:

“One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.”

Kale 1As seen here growing in our garden, kale is a green leafy looking thing…So the question is how do we cook with it?  Well here are a few breakfast, lunch, and dinner ideas from us, hopefully you will find them delicious also!  Anyway to sneak this food in you should!

Kale for Breakfast:  We love it in scrambled eggs, here is how.  (Serving Size 2-3 people)

  • Cut, rip, or chop about 1.5 cups of raw kale leaves add them to a pan with about a tablespoon of butter.  Add the lid for a steam effect, and cook on a medium heat for about 3 – 5 minutes stirring occasionally as so ensure the butter coats evenly and the kale does not burn.  The kale will wilt down and have almost a steamed spinach look.  Once they have wilted down, add your scrambled eggs (I used 4 eggs for this size batch), salt and pepper if desired and cook until your eggs are done.  Sometimes we throw some canned cherry bombs or hungarian wax peppers in if we are feeling spicy.  In the picture below, I was feeling spicy and added hungarian wax peppers.  This pairs wonderfully with Potato Bread as toast and Juice or Coffee.

Kale 2

Kale For Lunch:

  • Idea 1 – Rip, cut, or chop a cup and toss in with your lettuce salad.  Acts as another leafy green, enhances the flavor of your salad.
  • Idea 2 – Kale Chips.  A lot of people make these, we tried them last year and were not huge fans, BUT taste buds are different so this might be fun to try, plus it is super easy… here is the recipe we used last year, feel free to search for others.  KALE CHIPS LINK
  • Idea 3 – Green smoothies.  A lot of people add kale too smoothies, again we are not a fan of any green smoothie period, we like fruit in ours, but again if this sounds appealing to you give it a try!!!  This is an excellent food to experiment with!!!

Kale For Dinner:  We love to add it in with our rice, for you quinoa fans out there, you could probably sub the rice with quinoa.  Here is our recipe.

  1. In a large skillet  over a medium high heat add 3 tablespoons of extra virgin olive oil, about 2 – 3 cups of cut/torn kale, 1 medium diced onion, 2 cloves of crushed garlic
  2. Saute this mixture for about 4 or 5 minutes.
  3. Add 3/4 cup of rice
  4. Saute for another 2 or 3 minutes to really mix and coat the rice.
  5. Add 1 1/2 cups of chicken stock, can sub with water if you do not have the stock.
  6. Cover, reduce heat to simmer, and cook for 20 minutes.  Usually once or twice during the 20 minute time I fast lift the lid and give it a quick stir to ensure the rice does not stick to the bottom of the pan and burn.  This pairs great with chicken on the grill or stir fry.  See steps below.

kale 3

Please let me know if you have any comments or questions or any delicious kale ideas to try!  Enjoy ~ Megan


One thought on “Kale: Breakfast, Lunch, and Dinner

  1. Impressive Megs. I need to show this to Dad for his eyes!! Thanks for all the info. Lots of information in this blog. Good job.

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