Twelve Whole-Food Plant-Based Kale Recipes You Should Try This Week (2024)

FAQs

How to prepare kale for the week? ›

Fresh Salads, frozen for smoothies, dehydration into kale chips! I make lasagna with layers of hot Italian sausage in red sauce and sautéed kale in Parmesan cream. You can cook down a lot of kale, and it works well with the spicy sausage. Caldo Verde soup!

Steaming is a better option than boiling because you don't lose as many nutrients with this cooking method, according to Gray. “You're not giving it heat treatment for very long, so it's closest to raw that you can get and you still are cooking it to some degree,” she said.

Massaging Kale – massaging kale with a little oil and/or lemon juice for just a few minutes makes it more tender and easier to chew. Plus, it adds an extra boost of flavor.

Being a good source of calcium and Vitamin K, kale may help in boosting bone health. Consumption of kale may help in detoxifying the body. It may help in managing malnutrition problems. Being a good source of iron and Vitamin C, it may help in boosting immunity.

Our findings indicate that kale modifies certain gut microbes, such as [Eubacterium] eligens and [Ruminococcus] gnavus, and improves bowel movements, particularly in those with smaller stool amounts.

Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.

Typical shelf life: Generally, kale can last in the fridge for about five to seven days. The key is to store it correctly to maintain its crispness and nutrients. Impact of temperature and humidity: Kale prefers a cool and slightly humid environment, so the crisper drawer in your fridge is ideal.

Is 2 cups of kale a day too much? ›

Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

To preserve nutrients, don't cook kale for more than 10 minutes over high heat (in a skillet or oven at 400°F). Limit baking kale to 25 to 30 minutes at 350°F. Don't prewash kale before using, it can wilt the leaves quickly. Don't toss out wilted kale — simply slice it up, toss with olive oil, salt and pepper.

Leafy greens that are a reliable form of iron include spinach and kale, but iron from plant foods isn't absorbed efficiently—pair your greens with meats or vitamin C–rich foods like bell peppers, broccoli, kiwi, oranges or tomatoes to maximize absorption.

Store massaged kale in an airtight container in the fridge for 2 to 3 days. You can skip massaging if you are using the kale in a salad with an acidic dressing. Just let the salad sit for a half hour or more before eating so the kale has time to soften.

Typical shelf life: Generally, kale can last in the fridge for about five to seven days. The key is to store it correctly to maintain its crispness and nutrients. Impact of temperature and humidity: Kale prefers a cool and slightly humid environment, so the crisper drawer in your fridge is ideal.

Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

Store Whole Bunches In the Fridge

To avoid excess moisture, wrap the whole bunch of kale in a layer of paper towels, and store in a supermarket plastic bag or a zip-top plastic bag in the refrigerator crisper drawer. The kale should keep for 1 week.