Kale…..the new super hero!

What is it about kale, that has everyone talking? Its like the new buzz word around, people are intrigued by it, always wondering what to do with it. My first few encounters with kale involved lots of cooking and even more chewing, endless chewing! I think this happens to a lot of people, they maybe get turned off by cooking it the wrong way, finding it chewy, tastless and boring. But how wrong they are! Its all about what you do with it 🙂 After a little tinkering around I realised that it needs very little cooking at all, if any! Now knowing all its benefits I try to include it everywhere I can!

Of all the super healthy greens, kale is king! Not only a superfood, it is literally a superhero, eating it will vastly improve health, eating it is going to save lives! It has the power to improve cardio health, lower blood pressure, it has anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects. It is one of the most nutrient dense foods on the planet, with high levels of Vitamin A, K, C, all the B’s, magnesium, copper, calcium, magnesium, potassium, phospherus and iron. Like other greens, it is loaded with powerful antioxidants i.e. substances that help to counteract oxidative damage by free radicals in the body, hence slows down ageing and protects against disease!

Check out some of our favourite ideas for using kale below:

Kale salads:

Kale, chopped very finely, makes an amazing salad base as an alternative to lettuce. The possibilities are endless with what you can add in. Grating in veg kike carrot, courgette, raw beetroot or even apple works really well it is lovely and juicy. Dessicated coconut works really well and it clings to the kale leaves, or toasted almonds, dried fruit, fresh fruit, whatever you like really!

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Kale works perfectly in smoothies and juices, whether its a super healthy green smoothie or a more fruity berry one there is always room for a little kale. In soups, whatever the flavour, throw in a handful of kale for an extra nutrient boost!


Kale Chips:

This are the handiest quick snack. Break up some kale leaves into bitesize pieces, rub with good olive oil and sprinkle with sea salt. Bake in an oven at 180 degrees celcius for just 5 mins, keep a very close eye on them so they don’t burn. As soon as they feel crispy take them out and enjoy!! Other variations are with chill flakes added, or a crushed cashew, nutritional yeast & lemon mixture gives an almost cheesy flavour


Egg Dishes:

Kale and egg are a match made in heaven. Always chop very finely and throw into your usual omelette mix or scrambled egg mix and cook as normal. Or even throw an kale omelette mix into a muffin tray, so handy for food on the go! Another fab idea is kale stuffed eggs, where you take hard boiled eggs, remove the yolk, mix in a bowl with a little natural yogurt, plenty of seasoning and even chilli, spoon the mix back into the eggs, for a very tasty result.

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Kale Wraps:

A wrap substitute can very easily be created by blending kale and egg and frying off like a pancake makes a very handy veggie wrap. Fill as you wish and enjoy!



Kale works really well finely chopped and added to rice, plain with a little shoyu or tamari, or even throw into a pan and add an egg for some fried rice, very tasty! In a rice salad also kale works great, leave on the stalks for added crunch and chop very finely.


Hidden Veg Sauces:

This is a great one for the smallies, if you fry off some onion and garlic, if then add whatever veg you like with your kale, cook off for 10-15 mins, add a jar of passata, plenty of seasoning, oregano and maybe a little xylitol to sweeten the tomatoes. Blend the whole lot and you are left with a smooth sauce for pasta or whatever, that is bursting with hidden veg and nutrients. If you are using meat, add at the early stages and include in the blending process, minced turkey or chicken works great, when blended you have a lovely Bolognese type sauce with all the hidden benefits of your kale.


Have fun experimenting!


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