Super Food- Kale

For the month of April, let's learn about the benefits of kale:

  • Kale is considered a leader among super foods and bring benefits to the entire body. Kale is high in vitamin C, vitamin K, copper, & vitamin A. It can help boost natural collagen while increasing skin elasticity, as well as protect your skin from exposure and inflammation. Kale has also been shown to increase brain health with its omega 3 fatty acids, increase heart health due to high carotenoid levels and aids in reducing bloating.
  • Nutritionally, 1 cup of chopped kale provides ~33 calories, 7 grams of carbohydrate, 1 gram of fiber and 2 grams of protein.
  • Kale is also known as leaf cabbage and can range in color from green to purple leaves. It does not wilt like traditional lettuce and can hold dressings/marinades for up to 24 hours prior to serving without compromising food texture.

Recipes

Kale Fritters

Per 1 Kale Fritter: 158 calories, 2 gram saturated fat, 232 mg of sodium, 1 gram fiber, 6 grams protein

Ingredients

  • 4 Large eggs
  • ½ cup almond flour
  • ¼ cup grated parmesan
  • 1 tablespoon minced garlic
  • 1 teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ¼ cup chopped scallions, white and green
  • 8 ounces washed and dried kale leaves
  • ¼ olive oil

Directions

  1. Preheat oven to 200 degrees F
  2. Place the eggs, almond flour, parmesan, garlic, kosher salt, black pepper and scallion in your food processor bowl. Briefly combine
  3. Add the kale gradually, about a quarter at a time and process to combine
  4. Heat half the olive oil in a large nonstick skillet over medium heat. Using a ¼ cup measuring cup, drop the kale fritter into the pan and brown for 4-5 minutes per side.
  5. Remove fritters and keep warm in the oven while you cook another batch in the skillet

Cherry Kale Salad

Recipe Serves 4: Per serving provides 138 calories, 3 grams fat, 3 grams fiber, 4 grams protein

Salad Ingredients

  • 1 bag of kale- large stems removed
  • ¼ cup shelled pistachios
  • ½ red bell pepper- chopped
  • ¼ cup shredded carrots
  • ½ cup white cannellini beans- rinsed and drained
  • 15-20 dark sweet cherries- cut into quarters

Cherry Balsamic Dressing Ingredients

  • 1 cup defrosted dark sweet cherries
  • ¼ cup balsamic vinegar
  • 2 tbs or ¼ cup water as needed
  • ½ tsp salt
  • Black pepper to taste

Salad Directions:

  1. In a large bowl, add the kale, removing any big stems as you go
  2. Chop the veggies and add them on top of the kale. Add pistachios.
  3. Drain and rinse the white cannellini beans. Allow to sit in water for 5 minutes while cutting up the cherries
  4. Cut the cherries into quarters and remove the pits. Add to salad.
  5. Drain the cannellini beans and add them to the salad

Cherry Balsamic Dressing Directions:

1. Defrost the dark sweet cherries in the microwave or on the stove. Add the cherries, balsamic vinegar and salt to blender or blend with an immersion blender in a bowl with high sides. Taste for salt and add a pinch of black pepper. Add water and stir until you reach a consistency you like. Usually ~2 tablespoons.

2. Add dressing directly to the salad and toss to coat leaves. Serve immediately or up to 24 hours later. Kale does not wilt like traditional lettuce so you can make this dish ahead of time no problem.