Moms know that their kids need to eat their vegetables in order to stay healthy, especially nutrient-packed greens like Kale. Unfortunately, moms also know how difficult it can be to get their families to eat these types of veggies. Kale is a somewhat dense green, and, if you eat it alone as you would spinach or lettuce leaves, it can be a little overwhelming and lacking in flavor. Because of this, many families bypass it in favor of more kid-friendly veggies, like corn or carrots. Adding kale to your family’s diet, though, will provide a huge boost in the level of nutrients they consume. Kale is super high in fiber, vitamin A, calcium, antioxidants, carotenoids, folic acid, vitamin B6, and potassium, and there are ways to add this super green to recipes in completely unexpected ways such that your family may not even know it’s there! Make plans today to try out one of the following recipes, from CookingGreens.com and Allrecipes.com, and add kale to common recipes in a snap.
1. Decadent Spinach and KaleDip (with artichokes)
2 cups shredded low-fat mozzarella cheese
1 cup low-fat mayonnaise
¾ cup low-fat cream cheese, softened
½ cup grated low-fat parmesan cheese
1 tsp dried oregano
1/8 tsp cayenne pepper
1/8 tsp black pepper
1 cup canned chopped artichoke hearts, drained
1 cup cooked and chilled kale
1 cup cooked and chilled spinach
Combine the mozzarella cheese, mayonnaise, cream cheese, parmesan cheese, oregano, cayenne pepper, and black pepper in a food processor and pulse until mixed. Pre-heat oven to 350 F. Put the cream cheese mixture into a large mixing bowl, and add the kale, spinach, and artichoke hearts. Mix together. Pour the mixture into 4-6 ramekins. Place dip in the oven for 15 minutes. Makes 6-10 servings. Serve with pita or tortilla chips.
2. Spaghetti with Braised Kale
1 500g bag kale
3 tablespoons olive oil, divided
1 medium onion, finely chopped (about 1 1/2 cups)
8 large garlic cloves, thinly sliced
1/2 pound spaghetti
2 teaspoons fresh lemon juice
Finely grated Parmesan cheese
In a large pot, heat 2 tablespoons olive oil over medium heat. Add the onion and cook, stirring gently, until translucent. Add the garlic and a bit of salt and continue cooking until onion is golden brown. Add kale and 1 tablespoon olive oil and toss until wilted. Cover and reduce heat to medium-low. Cook about 20 minutes, adding teaspoons of water occasionally until the kale is very tender. Cook the spaghetti al dente, stirring occasionally. Drain the pasta, reserving 1/4 cup of the cooking liquid. Add spaghetti to pot with kale. Add lemon juice and 2 tablespoons reserved cooking liquid and toss. Sprinkle the spaghetti with grated Parmesan cheese before serving.
3. Turkey Meatloaf with Kale
11/2 pounds ground turkey
½ cup minced onion
1 cup bread crumbs
½ cup thinly sliced celery
1 1/2 cup kale
1 teaspoon minced garlic
¼ cup milk
½ tsp salt
Pepper to taste
½ tsp dried basil and oregano
2 tbsp Dijon mustard
½ cup grated cheddar cheese (optional)
Preheat your oven to 350F. Oil a standard oven-proof loaf pan. In a medium size bowl, mix the turkey, onion, bread crumbs, egg and celery. Cook kale in a saucepan with a bit of water until soft. Add the kale and stir. Next add the garlic, milk, salt, pepper, basil, and oregano. Mix well. Put the mixture into the oiled loaf pan and spread with a thin layer of the mustard. Bake for 45 minutes and top with grated cheese to serve.
2 cups chopped kale
1/2 cup light unsweetened soy milk
1 tablespoon flax seeds
1 teaspoon maple syrup
Put the banana, kale, soy milk, flax seeds, and maple syrup into a blender. Cover, and puree until smooth. Serve over ice.
This guest post is contributed by Lauren Bailey, who regularly writes for accredited online colleges. She welcomes your comments at: firstname.lastname@example.org.