You’ve heard it before, and you’ll hear it again.
Eat your greens.
Leafy greens are loaded with vitamins and minerals. So, they’re a nutritious food source that adds a healthy dose of fibre to your diet.
Kale in particular is one nutrient-packed food!
But, for many, the first thing it conjures up is someone attempting to gnaw on tough, fibrous green leaves. Not all that appetizing.
Luckily, you don’t have to eat it raw.
And, yes, there are more ways to eat kale than just kale chips. Not that there’s anything wrong with them, but they’re often coated in oil. And for a healthy plant-based diet, that’s something you’re going to want to steer clear of.
Kale is actually a pretty versatile vegetable. You can juice it, blend it, steam it, bake it. You name it.
Here are 10 ways you can add more leafy greens into your diet:
Start the day off with a refreshing green juice. Packed with nutrients, you can take it to-go as you head out the door. This Carrot Orange Kale Lemon Ginger Juice from Deliciously Ella is flavour-rich. With orange juice for a touch of sweetness and a dash of ginger for a bit of “zing!”
The classic smoothie can always benefit from an extra nutritional boost. And Deliciously Ella’s Kale Berry Banana Acai Hemp Power Smoothie sure has your nutrition needs covered! You can add as many or as few ingredients as you like to make it your own.
Who knew? You can even bake kale as a healthy addition to breads and muffins. Test out these oil-free Carrot Kale Muffins from Whole Food Plant-Based.
If you’re looking to change it up from the standard lettuce, how about adding a bit of kale? Here’s a recipe on Dr. Esselstyn’s site for a Kale/Lemon sandwich. The lemon and kale really help balance each other out.
With a generous serving of hummus, this sandwich sure hits the spot!
Soups and stews are a great way to enjoy kale. Adding a bit of colour and texture, they help fill you up.
A popular duo, sweet potatoes and chickpeas go well together! So how about making it a trio, like this Chickpea, Sweet Potato and Kale Soup recipe from The Vegan 8.
Who doesn’t love a nice, warm bowl of chili on a cold winter night? Adding a touch of sweet and a bit of green creates an even healthier twist to this time-tested favourite. Try this Sweet Potato Chili with Kale recipe from Forks Overs Knives to satisfy your chili craving.
Kale goes particularly well in an oven-baked recipe.
Creamy and scrumptious, a cheesy casserole is the perfect way to enjoy kale! And this dairy-free Vegan Cheesy Sweet Potato Kale Bake is de-licious! Anja of Cooking with Plants sure knows how to make recipes the whole family will love!
Use a low sodium vegetable broth, unsweetened plant-based milk, plant-based miso, and tahini to create that rich flavour and texture.
There’s nothing wrong with keeping it simple. Plain, steamed kale provides a touch of colour to your plate. Just choose your fave variety and steam thoroughly.
Depending on your preference, you may want to remove the stem. Rather fibrous, cutting off the ends before cooking helps to avoid any unwanted “gnawing” during the eating process.
However you like it, steamed kale is a healthy addition to any meal!
Add a handful of kale to your salad to mix things up. Raw or steamed will do. Or make a dedicated kale salad like this kale slaw from Plant-Powered Kitchen.
10. Rice bowl
The vegetable-filled rice bowl is a definite vegan staple. Rice and vegetables are simple enough, yet there are so many ways to enjoy them together!
If you like a bit of spice, try Bonnie’s Hot and Spicy Rice and Vegetables from Potato Strong.
And, of course, there are kale chips. For a healthier version of these popular snack “chips,” try this healthy, oil-free recipe by Plant-Powered Kitchen.
Kale is a great way to get in your leafy greens. And, as you can see, it can be a very adaptable veggie.
So, try out these recipes and find your favourite ways to enjoy kale!
More plant-based recipes and health inspiration:
- Cheesy Potato Kale Bake
- Top 15 Healthy, Oil-Free, Plant-Based Recipe Websites
- Interview with Potato Strong
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