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5 15-Minute Kale Recipes
Kale is quickly becoming the vegetable of choice when people think of healthy greens. It’s bursting with great nutritional value. It helps promote healthy skin; aids in improving vision; and it works to fight diseases and some forms of cancer. With such great benefits, it’s no wonder people are lining up at the grocery store, to ensure they’re getting their necessary kale intake.
Below are 5 kale recipes that are not only delicious and satisfying, but take 15 minutes, or less, to make.
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GARLIC KALE CHIPS
Ingredients
- 2 cups pre-washed, pre-cut kale
- Garlic powder, to taste
- Sea salt, to taste
- Organic canola cooking spray
Instructions
- Pre-heat oven to 375 degrees
- Line cookie sheet with non-stick aluminum foil or parchment paper.
- Place single pieces of kale on cookie sheet, making sure not to double up the pieces. This will ensure the kale gets cooked evenly.
- Spray kale with canola cooking spray.
- Sprinkle salt, garlic powder and pepper, to taste.
- Bake kale in the over for 10-15 minutes, until the edges brown, but not burn.
BROWN RICE AND KALE
Prep time: 5 min
Cook time: 10 min
Ready in: 15 min
Yields: 2 Servings
Ingredients
- Instant frozen brown rice (2 cups)
- 2 cups of kale, chopped and washed
- Garlic powder, to taste
- Sea salt, to taste
- Pepper, to taste
- Olive oil (1 Tbsp)
- Low sodium soy sauce (1 Tbsp)
Instructions
Prepare rice and set to the side. In a wok or large pan, add olive oil, kale, soy sauce and seasonings and mix until kale has softened, about 8-10 minutes. Once kale is ready, pour in the brown rice and stir-fry until mixed well. Add additional seasonings, to taste.
FRUIT AND KALE SMOOTHIE
Prep time: 5 min
Ready in: 5 min
Yields: 2 Smoothies
Ingredients
- 2 cups of pre-washed, pre-cut kale
- ½ cup of frozen strawberries
- ½ cup of frozen mangos
- ½ cup of frozen pineapples
- 2 cups of orange juice or apple juice
- 1 banana
Instructions
Put all ingredients in a blender and mix until smooth.
KALE AND EGG OMELET
Prep time: 3 Minutes
Cook time: 5 Minutes
Ready in: 8 min
Yields: 1-2 Servings
Ingredients
- 2 eggs
- 1 cup of kale
- 1 Tbsp olive oil
- Garlic powder, to taste
- Salt, to taste
Instructions
Mix eggs in a small bowl and set to the side. Next, add olive oil and kale to a small saucepan. It’s important to sauté the kale first before adding the egg mixture, to ensure kale is soft. Sauté kale in pan, then add garlic powder and salt, to taste. Mix for about 5 minutes, until vegetables are soft. Pour in egg mixture and stir until eggs are done, and mixed well with the kale.
KALE AND MIXED GREEN SALAD
Prep time: 5 min
Ready in: 5 min
Yields: 1 Big Salad
Ingredients
- 2 cups of chopped, pre-washed kale
- 1 ½ cups of mixed greens
- Garlic powder
- 1 avocado (cut in chunks)
- Balsamic vinaigrette dressing
- Organic canola cooking spray
Instructions
Spray a large pan with cooking spray. Add kale to pan and sprinkle with garlic powder. Sauté for approximately 5 minutes. Toss kale and mixed greens in a bowl, along with avocado, and stir in salad dressing, to taste.
For More Kale Benefits Check Out the Link Below
- 5 Benefits of Eating Kale
Kale is quickly becoming the food of choice when we think of healthy eating, mainly due to the unbelievable nutritional advantages. Below are 5 top health benefits of eating this tasty vegetable.
Because kale is such a highly nutritious food it’s easy to see why it should be included in your regular diet. There are so many meals where this versatile vegetable can be added as an appetizing accompaniment: soups, pizzas, casseroles, and pasta dishes, are just a few that come to mind. Use your creativity to turn an average meal, into a stellar meal, by simply and deliciously adding kale to your next dining experience.