How to Eat Kale (And Like It)

7:29 AM Jackie Mart 0 Comments

Sauteed or Steamed- in coconut or olive oil, add whatever nuts, spices, herbs, veggies you like! 
Raw- salads, smoothies, soups, pesto, as a bread substitute (paleo wraps), or juice it! 
Baked- kale chips, put in baked dishes-lasagna, pasta, egg bakes, meatballs, etc. 

*Always buy organic kale; it is sprayed with lots of chemicals making it one of the Dirty Dozen. The kale should be firm with fresh, deeply colored leaves and hardy stems.

*To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage. Loss of some nutrients in kale—for example, its vitamin C content—is likely to be slowed down through refrigeration. 

5 MINUTE KALE PESTO  (Serves: about 1 cup - 8 servings, 2 tablespoons each)
INGREDIENTS:  (all organic if possible) 

2 cups torn kale (no stems) and parsley, combined
½ cup extra virgin olive oil
¼ teaspoon sea salt (more to taste)
1 clove garlic
juice of one lemon
¼ to ½ cup raw almonds


Pulse the kale, olive oil, salt, garlic, and lemon juice in a food processor until smooth.
Add the almonds and pulse until the almonds are ground to desired consistency.
Serve with pizza, veggies, pasta, crackers, eggs, salads, soups, sandwiches, wraps, etc.


I ended up using about 1½ cups kale + ½ cup parsley. But I've made this many times with just about any combination of greens, whether JUST kale, kale and spinach, kale and other herbs.. it is a very flexible recipe.  If you don't want this to be vegan, just add a handful of parmesan cheese into the mix. You can also add spicy almonds instead of raw ones for variety. 

Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

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