7 Best Kale Recipes: How to Cook With Kale

Kale (Brassica oleracea) is a leafy cabbage cultivar (a plant that growers have cross-bred to produce specific qualities) that does not form a head like normal cabbage as it grows.

Kale is a versatile leafy green, and you will find it in recipes for main dishes, side dishes, appetizers, salads, and soups. The particular species you choose, as well as your cooking method, will impact the kale’s texture and flavor.

You can grow your own kale in a garden from seed or from a starter plant. Some choose to harvest the leafy green in the baby kale stage; others wait for the leaves to grow bigger before they harvest the kale. No matter how long you let the kale grow, you want to pluck the leaves before the plant begins producing flowers.

Kale has earned the title of “superfood” because it is a gluten-free, low-calorie food dense in nutrients that might help lower a person’s blood pressure or lessen inflammation.

• Beta carotene: Kale is a source of beta carotene, which your body turns into necessary vitamin A. Beta carotene can support eye health and the immune system.
• Calcium: Dark, leafy greens like kale are a source of calcium, especially for those following a vegan or dairy-free diet. One hundred grams of kale contains more calcium than an equal amount of whole milk.
• Vitamin C: One cup of kale contains more vitamin C than an orange does—a vitamin important for your body’s collagen production.
• Vitamin K: Kale contains vitamin K, which supports blood clotting if you cut or scrape yourself. However, be aware that a cup of raw kale contains more than seven times the daily recommended amount.

Here are some of the most common types of kale:

1. 1. Curly kale: With signature frilled edges, curly kale has pale green to dark green coloring. This type requires more cleaning than lacinato kale because bugs tend to hide within the curls.
2. 2. Lacinato kale: Also called Tuscan kale or dinosaur kale, this Italian kale is recognizable by its long, slender, and dark blue to green leaves. Lacinato kale leaves don’t curl like those of other types of kale.
3. 3. Ornamental kale: Typically serving as a garnish on salad bars or deli trays, ornamental kale is edible but bitter. This type comes in green, white, pink, purple, or deep magenta colors.

You can eat tender baby kale raw or prepare kale leaves like other hardy greens, such as Swiss chard or collard greens. Here are some dishes that feature kale or to which you can add the leafy green:

1. 1. Frittata: This baked egg dish often incorporates meat, cheese, and veggies. Add cooked or raw kale along with feta or goat cheese. Cooking the kale before you add it to the frittata will avoid a crunchy texture, but you should squeeze out any extra liquid to prevent the dish from becoming soggy.
2. 2. Kale Caesar salad: You can use kale just like you would romaine lettuce for a spin on a Caesar salad. If you don’t like the fibrous texture of kale, you can scrunch the kale leaves together in a bowl to break down some of the fibers, ultimately making the kale salad easier to eat and digest. Toss the massaged kale with Caesar dressing and parmesan cheese and top it with chicken or shrimp if you want to add more protein.
3. 3. Kale hash: Steamed sweet potato or butternut squash pairs well with cooked kale, especially when you sauté them together in extra virgin olive oil. Mix in other ingredients like scallions or shallots for a mild onion flavor, plus seasonings like red pepper flakes for spicy heat. Top the hash with an egg for a hearty brunch dish, or wrap the hash in tortillas for vegan tacos.
4. 4. Kale soup: Kale and white bean soup is a popular Italian combination, but you can also use garbanzo beans (also called chickpeas). To make kale soup, start with raw kale and let it cook down as the broth simmers, also cooking the beans and any other ingredients. Serve the soup hot with a dollop of ricotta cheese on top.
5. 5. Kale chips: Toss kale leaves (torn into small pieces) with olive oil, salt, pepper, and parmesan, then bake them at 275 degrees Fahrenheit for about 20 minutes. Crispy kale chips can be a healthier alternative to traditional fried chips.
6. 6. Kale smoothie: Kale is a nutrient-dense food you can add to blended drinks. For a snack or meal requiring little prep time, incorporate fruits such as pineapple, bananas, or strawberries into a kale smoothie using water or yogurt as a base in addition to ice.
7. 7. Kale pesto: Traditionally made of basil, pine nuts, olive oil, and parmesan cheese, kale pesto can be a more nutritious, garlicky alternative. If you find that kale pesto is too bitter, try blanching the kale first (cook it in boiling water for two minutes, then submerge it in ice-cold water to stop the cooking process) before you sauté it over medium-high heat with garlic and the other ingredients.

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