How to Enjoy Kale – Three Kale Recipes

Michael SallustioBlogLeave a Comment


          For frequent readers of this blog, you know that I am a big fan and proponent of kaleI love that it is one of the most nutrient-dense foods available to us—a true superfood—and it has been masquerading as a garnish all these years! It is the unsung hero of the vegetable world, if you will.  I also love its versatility, which is on display in the recipes below.  The first recipe is the simplest way to prepare kale.  You won’t believe how simply using your hands can make a once bland food come alive.  In the second dish, it is lightly sauteed or ‘wilted.’  And in the third, the raw form is combined with another under-appreciated green and some fresh fruit.  Enjoy!  kale-salad

Kale Salad

1 bunch fresh kale

1 Tbsp apple cider vinegar

2 Tbsp extra virgin olive oil

1 Tbsp sesame or sunflower seeds

Tear leaves of kale off the stalks and place them in a bowl. Blend the olive oil and vinegar together.

Pour the dressing over the kale and massage the dressing into the leaves with your hands until the leaves are soft. This not only makes the kale more tender and palatable, but it releases many of the nutrients and makes it easier for you to digest.

Sprinkle the seeds over the salad and serve.



Kale and Pepper Stir-fry

1 bell pepper, sliced                                                              1 Tbsp soy sauce

2 tsp fresh ginger, grated                                                    ½ tsp sea salt

2 Tbsp extra virgin olive oil                                               ½ tsp sesame oil

1 bunch fresh kale, torn from stalks                                1 tsp sesame toasted seeds


Sautee the bell pepper and ginger in olive oil in a large skillet over medium heat until tender (2-3 mins).

Add the kale and soy sauce and cook, tossing occasionally, until wilted (6-8 mins).

Mix in sesame oil and sprinkle with sesame seeds and sea salt.



Kale, Radicchio, and Apple Salad


½ bunch fresh kale, torn from stalks                    2 Tbsp apple cider vinegar

½ head radicchio                                                          ¼ tsp black pepper

1 apple, sliced                                                                 ¾ tsp sea salt

¼ cup extra virgin olive oil                                      ¼ cup chopped raw walnuts or cashews, chopped


Combine the apple slices (or substitute a handful of dried cranberries), olive oil, apple cider vinegar, sea salt, and black pepper in a large bowl.

Add kale and radicchio and toss to combine.

Sprinkle with chopped nuts.

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