Kale is King – Kale Benefits and Kale Recipes


You’ve probably heard of Kale by now and are probably soaked in information regarding Kale benefits and how great it is for your health. Kale has recently been buzzed about as one of nature’s hugest leafy green super foods. It makes sense, right? This dark leafy green is jam packed with nutrients and vitamins (list incoming) and is pretty tasty when it’s prepared properly. So, let’s take a look at the benefits of Kale and a Kale Chips Recipe that will explode your taste buds, too.

The Benefits of Kale

Ranked #1 out of #84 vegetables by the “Center for Science in Public Interest” in Washington DC, Kale is making a huge splash in the raw food wave. You can see an entire Kale Variety Chart and Kale Guide here.

The benefits of this veggie are limitless, but let’s explore some specifics and get a solid idea on what we’re dealing with.

What vitamins and nutrients are in Kale?

So, this is a power food? Well, let’s discuss why Kale is so awesome!

  • Vitamin K: Creates 4 of the 13 vital proteins our blood needs to clot, and essential to bone health! Studies show that people who get too little vitamin K (less than 150 micrograms daily) have 10% lower bone density than those who get 150+
  • Vitamin A: 200% Daily recommended value, promotes healthy eyes!
  • Vitamin C:
  • Calcium:
  • Flavonoids:

Must Know Facts About Kale!

  • Substitute for Spinach: Way healthier than spinach, just swap it out!
  • Don’t Boil: Boiling kale promotes losing tons of the nutrients it gives you by tossing out the water it was boiled in!
  • Storage: The longer you store your Kale, the more bitter it becomes.
  • Handling: Wash in cold water before storing. On your counter, it can last 2 days. In the fridge, 5 days.
  • Looking Limp? Dip your Kale in ice water to crisp it up!

The Three Main Types of Kale

  • Russian Kale: Combination
  • Curly Green Kale: Somewhat Bitter
  • Tuscan Kale: Sweet / Nutty

Top Three Kale Recipes:

Kale Pesto Sauce Recipe


  • 1/4c Walnuts
  • 1/2c Pine Nuts
  • 4 Cloves Garlic
  • 1 1/2c Basil
  • 1/4c Finely Ground Romano Cheese
  • 1 1/2c Baby Kale (packed)

How to Make Kale Pesto:

  1. Lightly toast Walnuts & Pine Nuts
  2. Peel Garlic Cloves
  3. Measure Kale
  4. Combine basil, kale, walnuts, pine nuts, garlic, cheese, pepper, and sea salt in a food processor
  5. Pulse to Combine / Puree
  6. Stream in Olive Oil until desired consistancy is maintained
  7. Serve over pasta!

Recipe courtesy of SuperFoods.

Flavored Kale Chips Recipe

Ingredients for Kale Chips: What you’re going to need to make your Kale Chips.

  • 1 Bunch Kale
  • 1c. Soaked Nuts (walnuts used)
  • 1 Bell Pepper
  • 1/4c. Maple Syrup
  • 2tbsp Lemon Juice
  • 1/2tsp. Sea Salt
  • 1/2c. Nutritional Yeast
  • 1/2c. Cayenne

How to Make Kale Chips: Video & Steps Below

  1. Drain walnuts that were soaking over night
  2. Add Ingredients (EXCEPT KALE) in a food processor
  3. Wash your Kale and slice off the ends
  4. Dump Puree mixture over Kale, Massage together in a bowl
  5. Lay out Kale on wax paper lined cookie sheet, don’t let them overlap; this will help them dry better
  6. Put into dehydrator overnight at 115 degrees, or if you don’t have a dehydrator cook for 90 minutes at 200 degrees, flip them over half way through

Recipe courtesy of TasteMade.

Amanda Little
I'm Amanda and I'm a 22 year old mother who's been diagnosed with PCOS. I'm passionate about health and wellness and aim to make a difference however I can. I also blog over at my site, HealthyHerLiving.