According to Mayo Clinic Health System, kale is a “nutrition superstar” because it has high nutritional value. Kale is rich in vitamins A, K, B6, and C, and calcicum. If you’re someone on a health journey trying to stay within a calorie deficit, one cup of kale is under 50 calories, and it’s a low-carb option. The American Institute for Cancer Research also found that carotenoids in dark leafy veggies, such as kale, act as antioxidants that boost the body’s antioxidant defenses. This protection helps stop free radicals from damaging DNA that could lead to cancer.
Also, if you’re just someone who loves to cook, there are many ways to cook kale. If you want to add more nutritional value to your life while enjoying delicious meals, we’re happy to share how to cook kale in five ways.
Cook Kale in a Dip Form
A delicious dip is a perfect complement to a vegetable platter. However, if you’re health conscious, you should know that some dips have high-calorie ingredients such as salt, sugar, and other additives. You can chop cooked kale or puree it to make various healthy dips. Whether you use frozen or thawed kale, ensure that you squeeze out any additional liquid.
Kale chips are an excellent homemade snack or perfect as a party appetizer. You can bake them or make them in the air fryer. If you bake them, it only takes 30 minutes, and you can make many servings. All you need is olive oil and flaked sea salt or garlic, ensuring that you don’t use too much oil, and spread the kale out evenly for an even crisp.
Sautee Kale with Other Veggies
Sauteeing veggies are the best way to increase your vegetable intake if you don’t feel like eating a salad on any given day. You can sautee kale with any vegetable to make a quick and easy side and cut down on food waste.
Cook Kale as a Pesto
If you want a creative take on pesto, pureed kale combined with herbs like basil or parsley is worth considering. If you’d prefer your kale pesto not to be bitter, add lemon juice and a pinch of salt if you’d like a more tangy-tasting pesto. It only takes about five minutes to make!
Make a Savory Soup
A soup infused with kale that you can try is pasta, kale, and white bean soup, or you can add cooked kale to any of your favorite soups when it’s done or add raw kale to your soup fifteen minutes before your soup is done.
Try Baywater Farm’s Speciality Lettuce
We hope you enjoyed this content on how to cook kale in five ways! We grow multiple varieties of kale, including red and Toscano kale. Other specialty lettuce that we offer includes the following:
- Bok Choy
- Custom grooms for any restaurant or wholesale heirloom produce distribution company.
Call us whenever you’re ready to have delicious and nutritious vegetables at your disposal.
BAYWATER FARMS HAS THE RIGHT PRODUCE FOR YOU
Baywater Farms is a family-owned and operated farm servicing Baltimore, Washington D.C., Maryland, Delaware beaches, and the Eastern Shore. We are capable of meeting the demands of your produce distributor, restaurant produce supplier, CSA produce supplier, or wholesale produce supplier while maintaining the integrity and character of a small farm. When you work with Baywater Farms, you work with an experienced, ethical, and local farm dedicated to providing the highest-quality heirloom produce.