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Kale Recipes

Updated on January 2, 2012

Kale, Tastes Good And It Is Good For You

Kale is a leafy green vegetable that is a member of the Brassica family.  Kale is related to collard greens, cabbage and brussel sprouts, all of which are becoming more popular as people learn about their health promoting, sulfur containing phytonutrients. Kale also has alkalizing effects on the body.

Kale is available year round, but it is best in the winter and colder months as the cold temperatures help to make the leaves sweeter. This is especially true with locally grown kale.

When shopping for kale, look for a healthy looking long bunch with dark green leaves that are curly around the edges. Avoid buying kale that is wilted or yellow.

Raw Kale Salad
Raw Kale Salad

My Favorite Kale Recipe

Raw Kale Salad Recipe

On this lens, I will provide several different recipes for kale. But this one is my favorite.


One bunch of kale

1/2 teaspoon of sea salt

Fresh squeezed juice of two lemons

One teaspoon of olive oil

One teaspoon of balsamic vinegar

A pinch of cayenne pepper


1.) Rip the leaves of the kale apart into a large bowl and remove the stem.

2.) Add the lemon juice and sea salt.

3.) Thoroughly mix by hand or with a spatula for 20 minutes.

4.) Add the cayenne, oil, and balsamic vinegar.

5.) Mix for another 2 minutes.

At this point the kale is ready to eat. I always like it most on the second day though. If I am making this as a dish to pass, I make it at least 6 hours before the start of the party to allow the ingredients to properly complement each other.

Braised Kale Recipe


3 lb. of kale

4 tbs. of butter or oil

1 clove of minced garlic

3 tbs. of water

1 tsp. sea salt

1/8 tsp of pepper

1 tsp of potato flour

2 tsp of lemon juice


1.) Wash the kale and remove the tough veins. Wash again in several changes of water.

2.) Melt the butter or fat in a saucepan and stir in the garlic, kale, water, salt and pepper. Cover and cook over low heat 15 minutes or until tender. Mix together the potato flour and lemon juice and stir into the kale. Cook 2 minutes.

3.) Serves 4 to 5.

Corn and Kale Stew Recipe


4 ears of corn

2 cups of vegetable of chicken stock, low sodium is ok

A dash of salt and pepper

1 lb. of trimmed kale

2 tbl. of butter or oil


1.) Shuck the corn; using a fork or knife, scrape the kernels off the cobs. Do not worry about getting every last bit. Cut the cobs into chunks.

2.) Simmer the cobs in the stock if you have it, in water if you do not, for about 10 min. Season the stock to taste. Chop the kale coarsely and add it to the stock; cover and simmer for about 10 - 15 min more, until the kale is tender but not mushy. Add the corn kernels and simmer another minute or two more, just to heat through. Add the butter or oil if you like, stir it in, and serve.

Sauteed Kale Recipe


2 bunches kale

3 tablespoons olive oil

4 cloves garlic, finely chopped

1/2 tsp salt

1/2 tsp freshly ground pepper

1 tbs fresh lemon juice


1.) Rinse kale well in a large bowl of cold water. Drain and cut off the tough stems. Cut leaves into 1/4-inch strips. There will be 6 to 8 tightly packed cups.

2.) In a well-seasoned wok or large frying pan, heat the olive oil over moderately high heat. Add the garlic and cook, stirring, 30 seconds. Add half of the greens and cook stirring, for about 1 minute, until they begin to wilt. Add the remaining greens and cook, stirring constantly, for 8 to 10 minutes, until the greens darken slightly and are fairly tender.

3.) Season with the salt, pepper, and lemon juice.

4.) Makes 8 servings.

Do You Like Kale?

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    • DentalTalk profile image


      5 years ago

      No Kale chips, they're my favourite.

    • MBurgess profile image

      Maria Burgess 

      5 years ago from Las Vegas, Nevada

      I just tried kale a few weeks ago and I think Collard Greens have a new source of competition. The leaves are delicious steamed!

    • JenwithMisty profile image

      Jen withFlash 

      6 years ago

      I love warm kale salad with honey olive oil dressing... mmmmm

    • imagelist lm profile image

      imagelist lm 

      6 years ago

      Interesting lens!

    • Ibexing profile image


      6 years ago

      I just love kale I have enjoyed reading your recipes, will give some of them a try out.

    • cal17mom profile image


      6 years ago

      I have just discovered kale recently, and I love it. I prefer to use it cooked in recipes like soups or casseroles. I picked up a kale plant at a nursery this past spring and it is still growing in Minnesota in November!

    • Spiderlily321 profile image


      6 years ago

      I love kale. I use it in soups, salads and in my breakfast smoothies. Great lens. Thanks for sharing

    • BunnyFabulous profile image


      6 years ago from Central Florida

      I use kale in smoothies and bake kale in the oven with olive oil and seasoned salt. YUM! thanks for more great recipes

    • compugraphd profile image


      6 years ago


      I LOVE Kale! It's my favorite leafy green (and I'm a vegan) -- from my perspective, one can use kale wherever a recipe calls for spinach or collards,etc. YaY, Kale!

    • northchck profile image


      6 years ago

      Love it! Can't make great colcannon without it, also great in curries. Yay Kale!

    • LiftingTheClouds profile image


      6 years ago

      Love it, it's my fav veggie

    • ItayaLightbourne profile image

      Itaya Lightbourne 

      6 years ago from Topeka, KS

      I love kale! I have it raw mixed up really well in my blender in my vegetable smoothies. Very yummy. :)

    • Blackspaniel1 profile image


      7 years ago

      Salads are always great.

    • Cassidy Wadsworth profile image

      Cassidy Wadsworth 

      7 years ago

      I discovered kale over the winter; it's amazing! Just this morning I was craving some so I had kale salad for breakfast. It's the same recipe as your kale salad above but we add some orange juice and carrots to it too, and maybe some bacon bits. I had kale last night in a vegetarian chili; I love how versatile it is--and how healthy. Thanks for these recipes!

    • profile image


      7 years ago

      Just discovered how great Kale can be - we sautee lightly in olive oil and red chili pepper oil in the wok. You have to cook it long enough to get the bitterness out - about 5 minutes.

    • CherylK profile image

      Cheryl Kohan 

      7 years ago from Arizona

      I love kale! I was just about to make dinner and thought I'd see if there are any kale recipes online other than my usual. This lens popped up 2nd in my Google search!! It's a keeper! Tonight it's going to be the Sauteed Kale since I already have a chopped salad prepared. I'm serving it with roast pork and a delicious garlic and white bean dish. Yum! Great lens...blessed and Squid Liked.

    • profile image


      7 years ago

      I love kale...liking it most now in it's raw a salad. Great with vinegar dressing, blue cheese, raisins, apples, etc. Looking forward to trying the salad you noted above....more savory.

    • profile image


      7 years ago

      I'm not the biggest fan, but we've raised our daughter on the stuff and she loves it. For years she ate it every single morning as part of her super-porridge. Good stuff!

    • SteveMcGUK profile image


      7 years ago

      I grow my own kale and am always looking for new recipes. Thanks for a great lens.

    • davenjilli lm profile image

      davenjilli lm 

      7 years ago

      We grew a ton of Kale last summer. Love the ideas. We dried a bunch of it and crumbed it to add to soups and meat balls like parsley.

    • Mary Crowther profile image

      Mary Crowther 

      7 years ago from Havre de Grace

      I have not had kale but after reading your lens, I definitely want to try it. Green vegetables are so healthy!

    • TopMovieDvds profile image


      7 years ago

      I was just told today that THE best way to prepare kale is not to cut it but to pull it by hand in pieces and to mix it most definitely with ham hocks and collards and not to add too much water when cooking because the water comes out of the kale and that even though it looks like a lot, it'll all boil down like spinach. I was also told not to add too much salt if cooking with ham hocks because there's a lot of salt in that. Love kale. It also cooks up nicely with fish sauce.

    • yourselfempowered profile image

      Odille Rault 

      7 years ago from Gloucester

      I love kale! I like the sound of your recipe for braised kale particularly - will have to try that. :) It also adds a lovely flavour and texture to mashed potatoes if you mix it in. Blessed. :)

    • Frischy profile image


      7 years ago from Kentucky, USA

      I am following a diet that emphasizes a lot of green leafy vegetables, especially kale. Your recipes look great!

    • ICanCook profile image


      7 years ago

      Yes, I love Kale. I eat anything green. It has lots of fiber and vitamins and I love the healthy clean taste. Yum Yum.

    • checkyourvibe profile image

      Cathy Slaght 

      7 years ago from St. Petersburg, Fl

      I *heart* kale!

    • lesliesinclair profile image


      7 years ago

      I've eaten it because it's good for me, but haven't really liked it, but I see some recipes that make me "want" to cook it.

    • Michelle77 LM profile image

      Michelle77 LM 

      7 years ago

      This weekend was the first time i ever bought Kale at the store! ...I didn't even know what it was...i am going to juice it for my juice fast :) but that corn and kale stew looks amazing !!

    • anticloud profile image


      7 years ago

      I never really liked the look of kale. But you might be converting me with this lens. Thanks for the great info!

    • ecogranny profile image

      Kathryn Grace 

      7 years ago from San Francisco

      I love kale and experiment with it all the time. We eat it chopped fresh in salads and cooked in stir-fries and soups. It's wonderful cooked with fried potatoes and onions.

    • Bonzlee LM profile image

      Bonzlee LM 

      7 years ago

      I recently read that Kale is one of the best antioxidants for health. I had no clue how to prepare it thought. You've given me some great ideas. Thanks!

    • profile image


      7 years ago

      Sit down Jeff....I don't think I've ever had kale...but now I can have it in style!

    • chezchazz profile image


      7 years ago from New York

      I've enjoyed kale for years and look forward to trying your recipes. thank you.

    • profile image


      8 years ago

      Nice lens

    • clouda9 lm profile image

      clouda9 lm 

      8 years ago

      Stopping back by today with a [Recipes] Angel Blessing and you are now featured on

    • ngio64 profile image


      8 years ago

      I like kale in fruit smoothies. Nice lens. I will have to try your recipes.

    • profile image

      Dianne Loomos 

      8 years ago

      I just bought some Kale and wasn't quite sure what to do with it. Thanks for the recipes!

    • spritequeen lm profile image

      spritequeen lm 

      8 years ago

      I really like kale, and these recipes look great! Thanks for sharing!

    • grandma deal profile image

      grandma deal 

      8 years ago

      Very Interesting. This is a good-health lens and I've lensrolled it to my healthy bread recipe lenses in addition to my two newest lenses. It's nice that you're here.

    • Trudy Hanley profile image


      8 years ago

      Thanks for a great lens!! I love kale! I make mine very similar to one of your recipes, so I know how great it can taste when prepared well. All of your recipes sound delicious.

    • superbob17 lm profile image

      superbob17 lm 

      8 years ago

      Great lens. Thanks for posting these recipes on Kale. I think I will try them out.

    • raswook profile imageAUTHOR

      Jeff Wendland 

      8 years ago from Kalamazoo, MI

      @anonymous: Believe it or not I did. It takes this long because the kale is raw. The lemon juice and the salt help to predigest it so that it is easier to eat. For most people, eating a raw kale salad like this would cause some intestinal problems if is not mixed like that.

    • profile image


      8 years ago

      20 minutes to mix a kale salad recipe is a lot. Did you really mean 20 minutes?

    • profile image


      8 years ago

      Thanks for the great info Jeff :-D

    • Adriana Daniela profile image


      8 years ago from New Market

      Yummy! Great lens. Blessed :0

    • javr profile image


      8 years ago from British Columbia, Canada

      I really like kale.

    • mysticmama lm profile image

      Bambi Watson 

      8 years ago

      I love kale ~ I stopped eating spinach which I loved about 10 years ago when I had a pet Iguana & learned that spinach will kill an Iguana because it can take months to fully digest, this got me curious, so I started researching spinach, & found out it's true for humans as well that spinach can take anywhere from 6 hours to 90 days to fully digest & it can really tear up your digestive tract in the process ~ Since kale was recommended as the most nutritious & easiest to digest greens for Iguanas, I started eating it as well & liked it even more than grow up hearing that spinach is so good for you & so full of nutrients, but if your body can't digest it, then all of those nutrients are wasted. Kale has 10 times the nutrients of spinach and digests very quickly so your body gets all of those delicious nutrients ~ Blessed >*

    • BeaGabrielle1 profile image


      8 years ago

      I definitely have to try this. I love green salad and this looks good.

    • thehiplady lm profile image

      thehiplady lm 

      8 years ago

      I came to kale rather late in life but am making up for lost time! Thanks for the recipes

    • Dawoud-Williams profile image

      D Williams 

      8 years ago

      My family eats a lot of Kale. Thanks for these recipes as this will help us eat more of it.

    • NanLT profile image


      8 years ago from London, UK

      I like the curly kale or black kale steamed with a bit of butter, sometimes I'll toss it with some crispy bacon before steaming it.

    • Sensational Color profile image

      Kate Smith 

      8 years ago from Ashburn, VA

      Love it and my favorite Kale salad and yours are almost identical. I buy a head of organic Kale almost every week. And to think until about 10 years ago I thought it was just something they grew to decorate salad bars :-)

    • profile image


      8 years ago

      Like HSSchulte, I never quite know what to do with kale. You have certainly solved that dilemma. Great looking recipes.

    • hsschulte profile image


      8 years ago

      You know I love kale, but have always had trouble knowing what to do with it. Now, I KNOW! Thanks!!

    • MargoPArrowsmith profile image


      8 years ago

      Kale is so healthy. Believe it or not I eat it for breakfast almost every morning. But I chop is up really fine so I don't know its there lol

    • howtocurecancer profile image


      8 years ago

      I like kale in fresh salads. Iwill try your sauteed kale recipe.

    • profile image


      8 years ago

      Great lens. I like vegetables and I drink veg. smoothies everyday.

    • profile image


      8 years ago

      I have tried to eat kale but can't stand it at all. But I can juice kale all day long and really enjoy it very much. I know it must be a right-left brain thing. Great article. I may try one of your recipes to see if I can eat vs drink my kale.

    • profile image


      8 years ago

      Kale is such an under rated achiever. So good for us and so few recipes and info around. Thank you for a very informative lens.

    • toriphile81 profile image


      8 years ago

      I do enjoy kale. I like to massage it with olive oil and lemon juice, add minced garlic, and cayenne, very tasty!

    • awakeningwellness profile image


      8 years ago

      I am used to eating kale raw so it will be interesting to try out some of these cooked recipes.

    • thesuccess2 profile image


      8 years ago

      I've eaten raw Kale, isn't often grown as fodder?

    • VarietyWriter2 profile image


      8 years ago

      Blessed by a SquidAngel :)

    • profile image


      8 years ago

      I haven't yet seen or tasted Kale. Looks yummy and tasty, as I am fond of greens.

    • junecampbell profile image

      June Campbell 

      8 years ago from North Vancouver, BC, Canada

      Kate is an acquired taste and I am trying to acquire it. LOL Perhaps some of these great recipes will help me develop a liking.

    • emmaklarkins profile image


      8 years ago

      I love kale! I don't eat it raw, but i love it cooked or slipped into a smoothie. Although, it does give the smoothie a weird color...

    • profile image


      8 years ago

      I don't like the taste of raw kale, but I'm willing to try some of your recipes. I put it in my smoothies, mixed with blueberries and raspberries. It's yummy and really good for you. :)

    • northamerica profile image


      8 years ago

      I like malt vinegar on my kale.

    • newbizmau profile image

      Maurice Glaude 

      8 years ago from Mobile, AL

      Wow! Such a great lens on Kale. I grew Kale for the first time in our garden last year. I created my own recipe because I wanted to stir-fry kale. I just used olive oil, minced garlic from a jar, and substituted salt with soy sauce and Thai fish sauce. It was so incredibly good.

    • toriphile81 profile image


      8 years ago

      Just made a kale and collard salad this weekend. I massage the greens in olive oil w/ a bit of lemon juice, add fresh basil, minced garlic and good!

    • Cherry-Ambition profile image


      8 years ago from U.S.

      Looky at that- a tier 1 lens about a vegetable. Kinda wish there was more of these!

      I just started eating Kale recently, but all I did was steam it and then I put margarine & salt on it. Ate it with some vegan chicken. It was pretty good! But next time, I'll try out one of these recipes you have here... :)

    • Charlino99 profile image

      Tonie Cook 

      9 years ago from USA

      I love kale, too, and this is a place that gets bookmarked.

    • clouda9 lm profile image

      clouda9 lm 

      9 years ago

      My favorite thing about Kale is it's distinctive bite, especially when eaten raw. Thanks for this delish lens and recipes!

      Your yummy recipe lens has been added to my new site,! Come join in on the food fun!

    • profile image


      9 years ago

      I love kale. I love all leafy greens. Been eating healthy for four weeks now actually and counting. Kale, lettuce, broccoli, spinach, they are all now part of my diet. Anything to lower my cholesterol level.

    • pyngthyngs profile image


      9 years ago

      I do actually. I have eaten it sauteed with garlic and olive oil like spinach and in soups. I'll have to branch out and try other methods of cooking it.

    • KimGiancaterino profile image


      9 years ago

      We do a lot of braised greens. I just get a mixed bag at Trader Joe's and there's some kale included. It's very tasty. I also like to grow ornamental kale in the garden.

    • profile image


      9 years ago

      I love Kelp. These recipes have been so helpful. ~ Thanks Jeff! 52 Stars! :)

    • profile image


      9 years ago

      Best if used as a garnish. equffff

    • profile image


      9 years ago

      Sharing of Recommended Cookbooks is really nice. Thanks:)

    • scary-masks profile image


      9 years ago

      These kale recipes are truly mouth-watering! I must admit that I've never tried it, even though it is readily available and I'm vegetarian. The corn and kale stew looks particularly appetizing for this snowy weather we're experiencing in my part of the world!

    • CCGAL profile image


      9 years ago

      Wow, I didn't realize kale was edible in the raw state, other than in green smoothies (which I have been meaning to try). I'm going to try your recipes - very helpful lens!

    • rubyandmahoney profile image


      9 years ago

      I love Kale. But, I never realized you could eat it raw. All the recipes I have ever seen are for cooked Kale. Thanks for sharing all those delicious sounding recipes! I am wondering now how hard it is to grow.

    • profile image


      9 years ago

      I have never tasted kale in my life. It sounds delicious and interesting food. I will try it soon.

    • chefkeem profile image

      Achim Thiemermann 

      9 years ago from Austin, Texas

      I love kale, every once in a while. Get it fresh at the farmers market. Good recipes, Jeff. Blessed! :-)

    • BoKli profile image


      10 years ago

      I was just looking for a kale recipe and have come across your lens, I will definitely use one of your recipes just can't decide which one. They all look really good.

    • Tobbie LM profile image

      Tobbie LM 

      10 years ago

      Recently tried Kale for the first time..stumbled on your lens..sounds great. 5* Cheers.

    • Utsahan profile image


      10 years ago

      Jayashri: I LOVE Kale. I think it is one of the greatest food for body and mind. I love to eat it with apple cider vinegar or lemon and olive oil. God makes the best food. Raw is best. Glad you made a lense about it.

    • Kiwisoutback profile image


      10 years ago from Massachusetts

      I've had kale a few times, not nearly enough! Usually in soups, but these recipes sound tasty. Nice work!

    • RolandTumble profile image


      10 years ago

      Great--I love kale!

    • Deborah LM profile image

      Deborah LM 

      10 years ago

      Glad to have found your lens--needing new kale recipes!

    • profile image


      11 years ago

      Thanks for this lens on Kale, long been one of my favorite foods for taste and nutrition.

    • eccles1 profile image


      11 years ago

      I love Kale its nice someone else does too !

    • CherylK profile image

      Cheryl Kohan 

      11 years ago from Arizona

      I love kale but haven't been very creative with it. Now I will be! Thanks for a lovely lens...

    • RuthCoffee profile image

      Ruth Coffee 

      11 years ago from Zionsville, Indiana

      I have to admit I really haven't had kale...I've jotted down your favorite and am going to give it a whirl. Great lens! Thanks for the recipe.

    • CherylsArt profile image

      Cheryl Paton 

      11 years ago from West Virginia

      Nice quality lens. Welcome to the vegetarian recipes group.


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