How to Prepare Kale in 3 Ways

There are a range of foods that are suited for healthy living, and if you are conversant with these, you will love to have them included in your diet as much as possible. Kale is reputed for a range of benefits that have been proven and commonly reported in the world of health.

Being exposed to the benefits of green ingredients, I have experimented with kale in some ways that have made kale a staple piece in any dish. In this article, I’ve have outlined three ways to prepare kale, so that you too can enjoy this delicacy in more ways than one, while reaping the health benefits.


Some Benefits of Kale

Kale has rewarding benefits that you will love to know. You will find proteins, Vitamin C, iron and magnesium in kale in addition to a couple of other nutrients and that makes this leafy green such a desirable meal item.

Other benefits include:

  • Lowers cholesterol when steamed and efficiently binds with the bile catalysts from this cooking method. This is the better option to getting the bile acids out of your system to dampen your cholesterol count. When consumed raw, they are less efficient in the catalyzing role.
  • Kale leads to cancer occurrence reduction and has been traced to effectively hamper five variations of cancer. These are the breast, ovary, colon, prostate, bladder, and ovary. The presence of Isothiocyanates which result from glucosinolates, found in kale is the primary drive for these risks of cancer- reduction roles.
  • Kale plays a fundamental role in the detox processes in the human body and can expedite detoxification down to the genetics when administered as recommended.
  • There are up to 45 flavonoids of different types that can be isolated from Kale and they include quercetin and kaempferol • There are anti-inflammatory benefits and antioxidants present in kale that combat chronic inflammation and oxidation.

While kale is an acquired taste, it should be a part of the regular cruciferous vegetables that appear in your regular diet. There is a recommended daily allowance that is stated for nutrients so that your body can be healthy and well-nourished always – kale is one of those items.

  • ¾ cupful measure of cruciferous veggies need to be consumed daily and translates to 5 cups weekly.
  • An optional gauge is 10 cups weekly, or 1.5 cups measure daily.
  • The leaves should be cut in half, while the stem should be one-quarter of an inch.
  • Sit them in water for up to 5 minutes before steaming.
  • To cook, steam for 5 minutes.

When you realize how rich kale is in nutrients, you’ll realize that it’s a versatile food that can fit into a variety of dishes – which inevitably include soups and salads. Smaller portions allow you to get used to the food while still retaining the health benefits of eating it.

How to Prepare Kale

While there are a ton of ways to prepare kale, below you’ll find the most popular three ways.

1. Kale Chips

Kale chips with parmesan cheese on wooden table

In any culinary discussion, experts and amateurs alike will agree that kale chips are the easiest to create. In short, to prepare, you’ll need to sprinkle your leafy green with olive oil and heat up as required. In doing so, this eliminates the moisture and gives kale the crunchy and salty texture. If you’re more of visual learning, make sure to check out this video tutorial:

  • Ingredients
  • Cooking
  • Kale without the steam
  • Use a bunch
  • Salt
  • Olive oil

2. Grilled Kale with Coconut

The preparation method for grilled kale with coconut is more straightforward than one may think but tastes like gourmet cooking. In short, you’ll need to pick your kale and soak it in coconut milk marinade. Don’t forget to add a dash of sizzling of paprika, salt, lemon juice and cayenne.

Cradled by the coconut mix, doing so coats the leaves to a nutty and spicy state that is quite tender. In creating the kale this way, you’ll receive an exciting delight as a side dish that can also be eaten as a meal with no additives. The spiciness of cayenne makes the kale such a meal to savor.

  • Ingredients
  • Cooking
  • Kale with no ribs but cut as wide strips
  • Coconut milk measured in 1 13.5-ounce
  • Kosher salt in 1/2 teaspoon measure
  • Ground cayenne in 1/2 teaspoon measure
  • Mild paprika in 1/4 teaspoon measure
  • Squeezed lemon juice (fresh) in 1 tablespoon measure

3. Raw Kale and Pine Nut Salad

Shredded kale in a mix of olive oil, pine nuts, lemon juice, and cranberries make a salad delight that you will love to taste. This sweet assembly is topped with parmesan mix after some hours of marinating. This Island meal is simple to prepare and is such a rare delight to appreciate you are a salad lover.

Sauteed Kale with Cranberries and Pine Nuts

  • Ingredients
  • Cooking
  • Kale in a bunch (stems should be discarded)
  • Torn up leaves
  • Lemon to be juiced (it’s recommended that you use a masticating juicer)
  • Pepper and salt
  • Pine nuts in 1 cup measure
  • Freshly grated Parmigiano-Reggiano in 1 cup measure
  • Dried, sweetened cranberries in 1 cup measure


It is my hope that you have followed the steps here to prepare the kale as already described with all of its health benefits and nutrition base. If you enjoyed the meals, please share with us and spread this article like wildfire on social media. In doing so, your friends and family can savor this nutritious treat.

Feel free to add your comments and suggestions on the comment section under this page, and I will be glad to address them and take suggestions.

Kristin Ryals

My name is Kristin, and I'm a housewife with big love for cooking. When I'm not bringing on the Food Network and attempting to become America's Next Top Chef, I'm browsing online for unique recipes to awe my friends with. Outside of the world of cooking (as if there is one!), I enjoy reading, skydiving, live music, and of course, shopping!

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