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18 Healthy Kale Recipes to Assure You Will Love Kale


I love kale. It is  such a nutritious powerhouse.   And growing it couldn’t be easier except the moths think it is divine as well. Since I let my kale go to seed, I have an abundance of it in the garden and tried to sell it along with my other vegetable overages. No one wanted the kale since they had no idea how to cook it. I was shocked. I thought everyone loved kale.  So, if you are looking for ways to cook kale, here are a bunch of healthy kale recipes to get you started.  (No pun intended.)

Nutritional Aspect of Kale

Kale is so amazing.  According to Webmd, kale is chock full of nutrition.  It contains:

  • Vitamins A, C, and K.
  • 2.5 grams of fiber so it helps to manage blood sugar.
  •  Folate which helps with brain development.
  • Minerals: phosphorus, potassium, calcium, copper, manganese, and zinc.
  • Lutein and zeaxanthin which protect against macular degeneration and cataracts
  • Alpha-linolenic acid, an omega-3 fatty acid.
  • 3- carbinol, which is a nutrient that “seems to play a role in how estrogen is metabolized in the body,” according to Deirdre Orceyre, a naturopathic physician at the Center for Integrative Medicine at the George Washington University Medical Center.

Kale contains the following other benefits:

  • It contains only 33 calories and 2 grams of protein per cup.
  •  Rated 3 on the glycemic load index.
  • Revs up your body’s natural detoxification ability.

Healthy Kale Recipes


I can understand why people may not like Kale.  It  can be very bitter.  So here are some recipes that can help you enjoy the taste of kale and benefit from what it offers.


When  you have an overabundance of kale or it is starting to go bad, consider making your own super nutritious green powder to sprinkle in your dishes. I use all of my greens to make this powder including beet, Swiss Chard, collards, Brussels sprouts, kale, and radish leaves.  It can be made in the dehydrator or an oven propped open at 135 degrees.  (Use those left over chop sticks to prop open the door.)

Using the powder is a great way to hide it in your foods.  Next time sprinkle some in your meatballs, soups, and other dishes.

But wait, I have more!

Did you know October 7 is National Kale Day?  Find out more HERE and some more recipes to boot.

Growing Kale in the Garden

If you want to grow Kale in the garden I highly recommend Russian Kale or White Russian Kale.  These two kale plants are not bitter and can be thrown in salads.

*Warning*  Do not let your kale plants go to seed. (For that matter, don’t let your collard greens go to seed.)  In my zone 6, my kale and collard greens go to seed in their second year of life.  Yes, they come back.

Trust me on the seeding issue.  You will find kale plant a hundred feet away.  I call it the gift that keeps on giving.  Thousands of baby kale plants all over your garden.

Just Don’t Overdo Eating Kale

For awhile I was drinking a kale smoothie every day.  Sorry for too much information, but I was so much more gassy than usual.  Dr Orceyre warns:

“[r]aw kale in particular “can be hard on the digestive system” — meaning it can cause bloating, gas and other abdominal issues — “and also contains a compound that can suppress thyroid function in certain people,” she adds. That’s why she doesn’t recommend eating the vegetable uncooked or juicing it more than once or twice a week, though she says you can eat as much of the cooked veggie as you like.”

In addition, she further states eating kale in large quantities can cause problems with people who are on blood thinners and other medications since kale’s large concentration of vitamin K  promotes clotting.  Greens also contain oxalates which can be associated with kidney stones and some gallstones.

Everything in moderation is the key.

Join the Conversation:

How do you like to use kale in your recipes?

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Organic Apple Crisp

I love fall. Maybe it is the ability to finally wear sweaters and tall boots again or maybe it is the small break between OMG WHY ARE MY EYEBALLS SWEATING and OMG WHY ARE MY EYEBALLS FROZEN that make me appreciate normal temperatures. In reality it is probably the food. Turkey, pumpkin, apple...I'd eat that.  We found a local organic apple orchard a few weeks ago and ventured out to pick our own. I didn't really plan it out knowing I would get a certain amount of apples. I kind of just went into it thinking... Apples! Fuck yah! The result was 15 pounds of apples. I tried to pawn some off on my 6 year old niece by telling her they were magical but that still left me with 13 pounds. I put one in B's lunch every day, and by one I mean the same one because it keeps coming back uneaten. When life gives you 12.99 pounds of apples there is only one thing to do with them. Apple frickin crisp.

Apple crisp can be made in a variety of ways. That is probably why it is also called apple crumble. Don't ask me the difference because they are both just apples topped with delicious stuff.  My lord, Google is telling me that apple cobbler is also different. (Oh look, I'm not the only person who thinks about this kind of stuff). 

Apple Crisp
For this recipe I use organic ingredients wherever possible (for everything but spices)

Ingredients - Filling
5-6 apples (the amount you will need will depend on the size of your baking dish)
1 tbsp cinnamon
1 tsp nutmeg
1/4 cup raisins (optional - but come one now you are crazy if you don't include them)

Ingredients - Topping
6 tbsp room temperature butter (note - for a lighter topping use half butter half coconut oil)
1/2 cup brown sugar
3/4 cup whole wheat flour (note - for a lighter topping use 1/2 cup flour, 1/4 flax seed powder)
1 tbsp cinnamon

  1. Preheat the oven to 375 degrees.
  2. Peel apples and cut into large chunks.
  3. Put apples into an oven safe dish (I like a cast iron pan). Add the remaining filling ingredients. Stir to combine.
  4. Cut butter into small cubes and add to a medium sized bowl. 
  5. Add remaining topping ingredients and use either a pastry blender or your hands to combine.  You want the butter to full combine and pull together similar to cookie dough. 
  6. Add more butter or flour as required to reach the desired texture.
  7. Add topping on top of the apples.
  8. Bake for 20-30 minutes, until apples are tender and topping is crisp. Use the broiler for a few minutes if apples are done but topping is not. 

Additional Topping Ideas
If you want to have oats in your topping just remove some of the flour and adjust the butter accordingly to accommodate the additional dry ingredients.

Now if you are like me and you have 12.99 pounds of apples you are going to have to make a lot of apple crisp/crumble/cobbler to get rid of them all because each recipe only uses 5 or 6 apples. What I do is make apple crisp a few times a week until I can't even look at an apple anymore then I follow this recipe to ensure I have some apple crisp filling on hand throughout the year.

Freezer Apple Crisp

5-6 apples
1 tbsp cinnamon
1 tsp nutmeg
1/4 cup raisins (optional)

  1. Peel apples and cut into large chunks.
  2. Add apples and raisins to a cast iron pan and slightly saute on medium heat.
  3. Add cinnamon and nutmeg and stir.
  4. Allow to cool and then place in containers and put into the freezer.
  5. When you are ready to use simply pull it out of the freezer, thaw and then follow the directions above for apple crisp, cutting baking time in half. 

Crisp, Crumble, Cobbler...which is your favourite?

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