How to Prepare and Clean Kale

• For large leaves, cut away the center stalk. You can cut away just the base for smaller, more tender leaves. Trim any bruised leaves.
• Wash thoroughly in cold water several times, and drain well on paper towels or spin in a salad spinner. This washing step is key because kale can be gritty if not washed well.
• Tear into pieces; 12 ounces kale equals about 12 cups torn or chopped, or four servings.

How to Boil Kale

In a large saucepan bring a small amount of water (about 2 cups) and a little salt (1/8 to 1/4 teaspoon) to boiling. Add 12 ounces torn kale. Return to boiling. Reduce the heat and simmer for 20 to 25 minutes or until tender. Drain.

How to Saute Kale

In a large skillet heat 4 teaspoons olive oil. Add 12 ounces torn dinosaur or curly kale. Cook, covered, for 1 minute. Uncover and cook and stir for 1 minute more or just until wilted. If desired, season with salt and pepper and a squeeze of lemon juice.

How to Slow-Simmer Kale

This makes a potful and will serve 8 to 10 plus leftovers. If you prefer, for a meatless option, omit the ham hocks and use vegetable stock; you might want to increase the seasonings.

• In a large deep pot heat 3 tablespoons olive oil over medium heat. Thinly sliced 1 medium onion. Peel 2 cloves garlic and smash them using the side of a knife. Add the onion and garlic to the hot oil, stirring to coat. Add 2 large ham hocks (about 1-1/2 pounds) and 2 bay leaves. Cook about 10 minutes or until the onions are softened.
• Meanwhile, starting with 5 bunches kale, stack a few leaves at a time and cut crosswise into ribbons. Add the kale to the pot, pushing the leaves down to pack them in. Add 3 quarts reduced-sodium chicken broth, 1/4 cup apple cider vinegar, 1 tablespoon sugar, and 1 teaspoon red pepper flakes.
• Bring the mixture to boiling. Cook for 10 minutes or until the greens start to wilt, then turn the greens over with a wooden spoon and reduce the heat to simmering. Cover and simmer for 45 minutes. Season the broth with salt to taste. Cover and cook for 10 minutes more. Remove the bay leaves and serve.

How to Make Kale Chips

Preheat oven to 300 degrees F. Line a large baking sheet with parchment paper. Place 2 cups torn kale leaves on the prepared baking sheet. Brush with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon salt. Bake for 20 to 25 minutes or until crisp.

STRAWBERRY KALE SALAD

TOTAL TIME 15 mins

Servings: 4

INGREDIENTS

• 1 head organic kale, de-stemmed and chopped
• 1 pint organic strawberries, diced
• 1 lemon, juiced
• 2 Tbsp Apple Cider Vinegar (Brand: Braggs)
• 1 Tbsp Ginger Syrup (Brand: The Ginger People)

INSTRUCTIONS

1. Wash, de-stem and chop the kale. Set aside in a large salad bowl.
2. Make the dressing and massage it onto the kale. This will help soften the kale leaves and you will get a more flavorful salad.
3. Wash and dice the strawberries and add them to the salad.
4. Let sit for about 30 minutes to let the flavors combine together.
5. Enjoy!

Chicken Burrito with Sautéed Kale

Total Time: 30 MIN

Servings: 4

Tender pieces of kale sautéed with garlic and onions add a nice twist to this simple chicken burrito. 

Ingredients

1. 2 tablespoons extra-virgin olive oil
2. 1/2 medium onion, diced
3. 2 cloves garlic, minced or crushed
4. 1 pound boneless, skinless chicken breast, cut into bite-size pieces
5. 2 teaspoons Worcestershire sauce
6. 1 teaspoon fresh lime juice
7. 1/2 teaspoon smoked paprika
8. 1/2 teaspoon ground cumin
9. 1 bunch kale, stemmed and chopped
10. 1/2 teaspoon kosher salt, or to taste
11. Fresh cracked black pepper, to taste
12. 4 large flour tortillas, warmed
13. Black beans, rice and grated cheese (optional)
14. Salsa, guacamole and sour cream, for serving (optional)

Kale-and-Avocado Salad

Total Time: 25 MIN

Servings: 1

Rich in iron and vitamins A, C and E, kale is among the healthiest of greens. In this surprisingly hearty salad, raw leaves are wilted with a pinch of salt.

Ingredients

1. 1 teaspoon sesame seeds
2. 1 cup packed chopped kale leaves
3. 1/8 teaspoon salt
4. 1 Hass avocado, quartered
5. 1 tablespoon fresh lime juice
6. 1/2 cup packed arugula leaves
7. 1 small tomato, coarsely chopped
8. 1 radish, diced
9. 2 large pitted green olives, diced
10. 1 tablespoon chopped cilantro

Stir-Fried Kale with Tomatoes

Total Time: 15 MIN

Servings: 4

Perfect as a vegetarian side dish, this easy-to-make stir-fry is ready in under 20 minutes.

Ingredients

1. 2 tablespoons extra-virgin olive oil
2. 1/2 medium onion, sliced
3. 2 cloves garlic, minced or crushed
4. 1 bunch kale, destemmed and chopped
5. 1 cup cherry tomatoes, sliced in half
6. 2 teaspoons soy sauce
7. 1/2 teaspoon sesame seed oil
8. 1/2 teaspoon dried thyme
9. Kosher or sea salt, to taste
10. Fresh cracked black pepper, to taste

Red Bell Pepper and Kale Stir-Fry

Total Time: 20 MIN

Servings: 4

Colorful and delicious, this stir-fry recipe with loaded with red bell peppers and healthy kale. 

Ingredients

1. 2 tablespoons extra-virgin olive oil
2. 1/2 medium onion, sliced
3. 2 cloves garlic, minced or crushed
4. 2 medium red bell pepper, seeded and thinly sliced
5. 1 bunch kale, destemmed and chopped
6. 2 teaspoons Worcestershire sauce
7. 1 teaspoon balsamic vinegar
8. 1/2 teaspoon smoked paprika
9. Kosher or sea salt, to taste
10. Fresh cracked black pepper, to taste

Lemon Chicken and Kale Soup

Total Time: 30 MIN

Servings: 4

Simple chicken soup becomes extra special with healthy kale and a squeeze of fresh lemon juice.

Ingredients

1. 2 tablespoons extra-virgin olive oil
2. 1/2 medium onion, diced
3. 3 cloves garlic, minced
4. 5 cups chicken stock
5. 1 teaspoon Worcestershire sauce
6. 1/2 teaspoon Dijon mustard
7. 1 cup cooked chicken, cubed or shredded
8. 1 bunch kale, cut into 1-inch pieces
9. 2 tablespoons fresh lemon juice
10. Kosher or sea salt, to taste
11. Freshly ground black pepper, to taste
12. Freshly grated Parmigiano Reggiano, for serving

Sautéed Kale With Garlic and Olive Oil

Total Time: 15 MIN

Servings: 6

This easy sautéed kale with garlic and olive oil gets a slight kick from red chili flakes. It's a fantastic side dish and becomes a meal when tossed with al dente pasta

Ingredients

1. 3 tablespoons extra-virgin olive oil
2. 3 cloves garlic, thinly sliced
3. 1/4 teaspoon red chili flakes
4. 2 bunches of kale, rinsed and dried, ribs and stems removed, leaves thinly sliced crosswise
5. Kosher salt
6. Freshly ground black pepper