kale
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Written by: Angelique Hicks

Recipes by: Vitality Consultants, LLC

Kale, kale everywhere!  Only a few short years ago I didn’t even know what this beautiful leafy green was, and quite frankly, I didn’t want to know.  Now this crunchy little guy is all over the place!  Dare I say that I even saw a kale salad on the McDonalds menu???  That is progress!

When my health coach first introduced me to the idea of eating kale,  I was like, awwwwe man…ick.  I was gonna have to force this one down.  Don’t get me wrong, I am a very adventurous eater and usually  I am one to try anything once, but this wasn’t a one time shot she was asking for.  It was a suggestion to add kale into my diet everyday or at least every week.  Seriously??  Why, in all that is good and delicious, would I want to do that?!  Well, let me tell ya….

I don’t know about you, but I am sick and tired of hearing about people, especially those close to me, coming down with cancer.   Two words: Over. It.  The good news? Kale contains numerous cancer-fighting substances and is loaded with compounds that are believed to have PROTECTIVE effects against cancer.  That’s right, cancer protection in a leaf.  Pretty cool, huh?  I think so.

Kale is THE most nutrient dense food on the planet.  Why is that important?  Most of us are nutrient deficient.  Meaning, we are in the red when it comes to giving our body the proper nutrients to function optimally.  If we aren’t giving our body the necessary items to do it’s thing, the likely hood of disease is higher.  If you want to get into the black, nutritionally speaking, eating kale is a great way to dramatically increase the nutrient content of your diet.

If cancer prevention isn’t enough, this nutrient dense food also aids in weight loss!  Kale is very low in calories, but still provides significant bulk that helps you feel full.  And despite the fact that this leafy green is low in cals, it contains protein and fiber, both considered important nutrients when it comes to losing weight.  A cancer fighter AND a weight loss aid? Kale has it goin’ on!

But Angelique, how in the heck do I use kale in recipes?  Isn’t it tough and tasteless?  Why, no dear reader, it’s actually neither of those things if prepared properly.  To help you transition into your love of kale, here is a link to my favorite massaged kale caesar salad: http://www.annies-eats.com/2013/04/29/massaged-kale-caesar-salad/.  This is a great recipe that is super easy and amazingly delicious!   This is only a jumping off point though. The possibilities are endless.  You can put kale in your smoothies, soups, salads, stews, eggs, and wraps.  It is versatile and holds up really well in most dishes.

So hop on the kale train and take it for a ride!  You may find that it actually becomes your new favorite vegetable.  I know it did for me!  Toot toot!!

Remember, too, that this nutritious veggie isn’t just for salads. Vitality Consultants has a breakfast recipe that includes kale in The Official Anti-Inflammatory Diet Masterclass group of over 500 recipes. It is included here:

Eggs, Sausage & Kale Skillet

Servings:  4

Eggs Sausage Kale Skillet
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Ingredients

  • 1 clove garlic, halved
  • 1 Tbsp butter or ghee
  • ¼ cup Paleo or home made mayonnaise
  • 1 Tbsp tomato paste
  • 1 tsp lemon juice
  • Salt and pepper to taste
  • 1 Tbsp olive oil
  • 6 oz hot Italian sausage
  • 8 cups packed kale, chopped
  • 2 green onions, sliced
  • 1/3 cup water
  • 4 large eggs
  • 12 grape or cherry tomatoes, halved for garnish

 Instructions

  1. Grate garlic into a small bowl and stir in mayonnaise, tomato paste, lemon juice and a pinch of salt. Set aside.
  2. Heat oil in a large skillet over medium heat. Add sausage and cook, breaking up large pieces, until almost cooked through, about 3 minutes.  Add kale, onions, water and a pinch of salt.  Cook, stirring occasionally, until sausage is cooked through and kale is wilted, about 2 more minutes.  Divide among 4 plates.
  3. Crack eggs into the pan and sprinkle with salt and pepper to taste. Cook for 1 minute.  Cover and cook until the whites are just set, about 1 more minute.  Top the kale with the eggs, garnish with tomatoes and serve.

 

Over time we’ve also learned that kale can reduce the risk of chronic eye diseases such as cataracts and age-related macular degeneration. Keep eating kale to support eye health. Try this vegetable saute as a delicious, nutritious side dish.

Kale and Mushroom Skillet

Servings: 2-3

kale and mushroom skillet
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Ingredients

  • 1 Tbsp olive oil
  • 4 oz mushrooms, sliced
  • 1 clove garlic, minced
  • 4 cups baby kale
  • Salt and pepper to taste

Instructions

  1. Heat olive oil in a large skillet over medium heat.
  2. Add mushrooms and cook about 4 minutes, tossing frequently.
  3. Toss garlic into mushrooms and add kale, seasoned with salt and pepper to taste.  Continue to toss until kale is just wilted, about 1 minute.  Serve hot.

 

Chicken and Kale “Spaghetti”

Servings: 2

Ingredients

  • Chicken Kale Spaghetti
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    4 oz kale, remove large stems and roughly chop
  • 12 oz chicken breast strips
  • 1 clove garlic, minced
  • 1 Tbsp cayenne pepper
  • 4 oz coconut milk
  • 4 Tbsp cream cheese
  • 1/4 cup parmesan cheese
  • 2 tsp olive oil
  • 3 cups spiralized zucchini, well dried
  • Salt and pepper to taste

Instructions

  1. Pat chicken dry with paper towels and season all over with salt, pepper, and half of the cayenne pepper.
  2. Heat a drizzle of olive oil in a large pan over medium-high heat. Add kale and a splash of water. Cook until kale is wilted and very tender, about 4-5 minutes. Stir in garlic and cook until fragrant about 30 seconds. Season with salt and pepper. Transfer to a plate.
  3. Heat another drizzle of olive oil in pan used for kale over medium-high heat. Add chicken and cook, stirring occasionally, until browned and cooked through, about 4-6 minutes.
  4. Return kale to pan with chicken and reduce to medium low heat. Add coconut milk. Stir in cream cheese. Bring to a simmer and cook until sauce starts to thicken and combine, about 2-3 minutes.
  5. Add spiralized zucchini to pan with sauce and toss to combine. Cook until zucchini is heated through and the texture of noodles. Season with salt and pepper.
  6. Divide between bowls, top with Parmesan if desired, and serve.

Pro Tips

  • Be sure your zucchini is very dry so you are not adding moisture to your cream sauce.
  • This is more of a Keto recipe but can be modified if you are not eating dairy. You can replace the cream cheese with nutritional yeast to thicken the coconut milk to make a white sauce. Start with 2 Tbsp nutritional yeast and add 1 additional tsp at a time until the sauce is thickened to your liking.
  • Not a cayenne pepper fan? Use your favorite spice blend and make it your own.

 

Air Fryer Kale Chips

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Ingredients

  • 1 lb kale
  • 1 Tbsp olive oil
  • Sea salt to taste

Instructions

  1. Rinse kale and spin or towel dry. Cut leaves from stems and discard large stems. Ensure leaves are completely dry before cooking.
  2. Chop leaves into bite-sized pieces. Place in a large bowl and toss with olive oil and salt.
  3. Place a single layer of kale (about 1/4) in the air fryer basket and air fry at 400°F for 3 minutes.  Repeat in batches with the remaining leaves.
  4. Store the chips in an airtight container at room temperature up to 5 days, or more, depending on the humidity in your house. Do not freeze or refrigerate the chips, unless you like them limp.

 

If you’re interested in an anti-inflammatory lifestyle and more information and recipes like this, check out The Official Anti-Inflammatory Diet Masterclass.  Or email us at info@VitalityConsultantsLLC.com for more details.

 

Get The Official Anti-Inflammatory Foods List Here

 

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