Kale experiments

Since purchasing Green Bean Delivery, it's been very convienient to try new foods. Of course, I had to purchase the ever increasing, popular, super food, KALE. If you haven't tried it yet you should!  Some facts about Kale:

• it is full of antioxidants and may reduce the risk of some types of cancer. 

•it's rich in vitamins 

•it has lutein, which gives it the beautiful color and rich vitamins. This pigment, lutein, helps keep your vision sharp and eyes beautiful!

• a cup of Kale has 2 times more vitamin C than an orange or a carton of milk. 

•make sure you buy organic Kale because regular Kale is one of the most likely crops to have residual pesticides. 

•kale should be eaten along with something like lemon juice or olive oil to help it break down so the nutrients will be more available to your body. 

I've made a few recipes with this brilliant leafy green that God gave us. I am always looking for more recipes too:) 

****be sure to always remove the stems from the middle of the leaves. As far as I know they are not edible. 

Kale, bean, and tomato soup

2 (15oz) cans of white Cannellini Beans, drained and rinsed 

1 (14.5oz) can diced tomatoes 

1 large tomato, chopped

1 white onion, chopped

1-2 cloves of garlic, minced

2-3 Tablespoons Smoked Paprika

1/2 tsp salt or more to your liking

Olive oil (or coconut oil)

1 bunch of Kale, rinsed, stems removed, and chopped 

Extra water

Parmesan cheese, shredded 

Put about a tablespoon or more of the olive oil in a skillet over medium heat. Add onion and garlic to sauté. Then add chopped Kale, beans, and tomatoes. If you think it needs more broth, just add more water. Simmer on low to medium heat, stirring. Add salt and paprika to your liking. Heat till all combined and heated through and kale is wilted, about 10 minutes or less! Serve in bowls and top with parmesan cheese. 

Kale chips

***DO NOT make these expecting them to taste like potato chips, just don't 

Olive oil

Garlic Salt (or you can use garlic powder and salt)

Kale, stems removed and kale torn into 2 inch pieces

Preheat oven to 350.  Grease cookie sheet or add parchment paper to cookie sheet. After you've removed the stems completely from the kale and torn it up, add olive oil to coat the kale. Massage it into the leaves with your hands. Add garlic salt the same way. Lay out on greased (or parchment paper) cookie sheet. Make sure leaves are pretty well separated. Bake for 10-15 minutes till they are crispy. 

A lot of kale makes only a little bit. As they bake, the leaves shrivel up quite a bit. I usually make these when I have leftover kale from a recipe. 

Kale with chicken and pasta (or no chicken if you are using it as a side or are vegetarian)

1/2 to 3/4 box of wheat spaghetti 

2 Tablespoons of Olive oil

1/2 onion, chopped

1-2 cloves of garlic, minced

1 lb or less chicken, cut into bite size

1/2 tsp salt, or more

1-2 medium sized yellow tomatoes, chopped (red is fine too).

1/2 bunch of kale, stems removed and chopped

Juice from a lemon

Shredded Parmesan cheese

Cook spaghetti per package directions.  Heat olive oil in a pan on medium heat. Add cut chicken, saute for 2-3 minutes, stirring every so often. Add onion and garlic. Sauté till onion is translucent. Add tomatoes and kale.  Sprinkle lemon juice as well. Cook till kale is wilted, stirring every so often. When pasta is finished, drain and rinse. Add a touch of olive oil to pasta to keep it from sticking. Pour pasta in a large serving bowl. Add kale and chicken mixture to the pasta and toss to combine. Serve it up with Parmesan cheese on top. 

***I apologize, but all these recipes have approximate amounts. So if you think something is too much, then dial it down to suit you, or vice versa:)

Happy super fooding!.