Kale: Beyond Smoothies and Chips

When I asked what vegetables you wanted to serve your kids more often, there were a lot of you who responded with kale! I totally understand, because kale is a superfood! Sometimes though, it’s hard to figure out what to do with it besides add it to smoothies, or make kale chips!  Kale is awesome because it contains:

Kale: Beyond Smoothies and Chips. Use kale in ways other than chips and smoothies!
  • Over 1000mcg of vitamin K per cup of cooked kale.
  • Over 9000 IU’s of vitamin A
  • It’s an excellent source of vitamin C, manganese, fiber, iron, vitamin E, Omega 3 fats, and more!
  • Kale has the ability to producing detoxing enzymes, helping kids keep their livers clean!

In our home, raw kale leaves are rarely eaten.  In my opinion, they have a strong, bitter flavor.  If your kids like that- more power to you! I’d love it if we’d eat raw kale more often.

But instead, we sauté it and flavor it.  TJ, my 8 year old is sharing a video today on how he makes kale!  (Be kind, we’re new in the video world, so his head is kind of chopped off. lol)


Sautéed Kale Recipe

  • 2 tablespoons olive oil
  • 1/2 an onion, chopped
  • 1 clove of garlic
  • 2 cups of chopped spinach
  • 3 big kale leaves
  • salt and pepper

Put all ingredients (except salt) in a griddle or pan, and stir until spinach and kale is wilted, and the onions are beginning to be clear.  Season with salt and pepper.

Kale: Beyond Smoothies and Chips. Use kale in ways other than chips and smoothies! Kale: Beyond Smoothies and Chips

What do you like to do with kale?

written by
Amy Roskelley

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Deidra says:

I bought kale to make kale chips, but needed some inspiration for dinner last night. I made a kale sautee with onions, garlic, carrots, celery, chicken broth, some lemon juice, the kale and some garbanzo beans. It was better than I thought it would be. I still have half a bunch of kale left, so keep the ideas coming!

Mary says:

I love the how to videos you have made of your kids cooking. I’m motivated to go out and buy some Kale.

Emily C. says:

Last night I sauteed some minced garlic in olive oil, added sliced mushrooms for about 5-7 mins., and then added about a pound of torn kale leaves (it cooks down quite a bit). I loved it, my kids thought they were going to die trying one bite, and my sweet husband wouldn’t even try it! There’s an amazing looking kale salad on Oh She Glows.

Amy says:

Deidra: MMMm.. great idea! I l think adding chicken broth would be great for flavor
Emily: I’m so sorry!! i would have eaten it 🙂

[…] Dinner / no comments   some delicious sautéed kale-spinach-onion. BBQ chicken, and noodles.     […]

[…] in Food Group: Vegetables / no comments   This delicious sauteed kale-spinach-onion dish is super easy to make! Check out the recipe here! […]

Crystal says:

There are a lot of copycat recipes for Olive Garden Zuppa Tosca soup, which has kale in it. It is super yummy, even my 4yr old likes it. I make it with turkey sausage, but it still has cream and bacon in it. I would love to see a healthier but still tasty version of it.

Sarah G says:

The video is too cute! I also make a potato and kale soup with white beans, usually cannellini or garbanzo. But the best way to try it raw is in a good kale slaw with shredded carrots and nut butter. Here’s a link to my inspiration and old stomping grounds

james hansen says:

Its a really great snack for children. Its really helpful for children to avoid unnecessary junk food 😉

Rebecca Ness says:

I absolutely love making kale chips! And my kids love them too. Too bad they aren’t more filling because I could eat them all day:)

Iva Young says:

Hi Amy! My family loves Kale and we eat My Sexy Kale Salad every day! I have made it a favorite for all my clients and I have seen how it adds to people’s health. Check out my past blog post on Kale! http://iva-young.healthcoach.integrativenutrition.com/blog/2011/09/get-your-kale-on

Amy says:

That’s awesome! You are right.. they aren’t that filling. lol

I am loving Kale chips. My cousin actually has a great company that makes great kale chips – Rawesome Delights

Dashia says:

Ok, so we love kale! However I can’t master the chips! What gives? They taste bitter/burnt…help! Too many recipes to sort thru!

Amy says:

Sorry for the late reply Dashia! I also think Kale chips taste taste bitter/ burnt.. but that is what I kind of like about them. Lol. It’s hard to get away from that bitter taste, in my opion.
Sorry that is no help at all!

Karen says:

Thanks. Lovely video.
Well done TJ 🙂 🙂

karen says:

my kids love it raw with olive oil and lots of balsamic vinegar. my picky 8 year old even scrams KAAAAAALE when i serve it as a salad

Monica says:

We sautee a huge bunch of kale in galic and olive oil…add a teaspoon of veggie soup base with 1/4 c water…cover and cook till tender. Add salt and pepper to taste. Any leftovers are refrigerated and the kids love it in their school lunches as a cold side dish.

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