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Nutritious breakfast Kale Recipe

Updated on October 14, 2014
5 stars from 1 rating of Nutritional breakfast Kale Recipe

Widely cultivated for its nutritional value, kale is a dark green, leafy vegetable, which is usually served either raw in salads or cooked in a variety of dishes. This cabbage-like vegetable belongs to the mustard family. Its leaves have a characteristic ruffly appearance and closely resemble the collard greens. Although this vegetable is a bit bitter in flavor, you can temper the bitterness by choosing younger leaves as well as washing.

Cultivated for over 3000 years, kale is among the most nutritious leafy vegetables that are mostly eaten by many people in the world. It is sometimes the only eaten vegetable in many parts of the world because it is easy to grow, tolerates almost all the climates and it very delicious.

You may eat cooked kale or use raw its young leaves in salads. It can be eaten plain as a side dish, roasted on pizza, used in mashed potatoes, or mixed with soups. To avoid the woody stems and soggy leaves, it is good to trim out the largest stems and only cook the leaves.

This highly nutritious vegetable has been gaining popularity in the world among the health enthusiasts due to its high vitamin, fiber and mineral content. It contains proteins, vitamin A, beta-carotene, vitamin K, leutein and zeaxanthin, vitamin C, potassium, calcium, magnesium, manganese among other nutrients.

How to cook Kale

Kale is rich in nutrients as well as flavor and can be used in a wide variety of dishes from pasta sauces to casseroles to soups. You may as well mix kale with other dark leafy vegetables such as mustard greens and collard greens.

What you need

  • Olive oil
  • Garlic
  • Onion
  • Salt
  • Frying pan
  • Red wine vinegar
  • Pepper
  • Red wine(optional)

The following are the steps you should follow to when cooking kale.

Remove the thick stems of the kale leaves and chop them into large pieces. Dice finely the garlic and onions.

Pour a few tablespoons of olive oil (based on the amount of kale you are preparing) in a frying pan and allow it to heat over. Sauté the garlic and onions until the onions are soft and golden brown.

Mix the sauté with the kale, stirring infrequently, until they become soft. You may now add a splash of red wine (it is optional) and heat to allow the wine to cook.

Finally, remove the pan from the heat and put the kale on the serving plate, season it with pepper, salt, as well as a few tablespoons of red wine vinegar (based on the amount of kale).

Eating Kale

Eating raw kale is strongly recommended since it offers a number of nutritional benefits, such as vitamin A, potassium, carotene, and calcium. Raw kale is also considered for its ability to boost eye vision; it helps in slowing down macular degeneration rate.

What you require

  • Knife
  • A salad spinner or paper towels
  • Knife

To eat raw kale, you will either use it in salads or make its juice. The following are guidelines that will help you take raw kale.

1. As a Salad

Remove the stems from the kale leaves.

Thoroughly wash the kale to get rid of soil or sand in the small pockets of the leaves. Put it in a salad spinner or on dry paper towels and allow it to dry.

Chop its leaves vertically into ½” strips and cut these strips horizontally into small pieces; this will make eating them much easier.

Put the fined chopped kale leaves into a clean bowl and add your other favorite salad ingredients. Besides, you may want to add other salads such as butter head lettuce or romaine lettuce to reduce its slight bitter taste. You may consider adding parmesan cheese, nuts and toasted croutons to have a better flavor and good texture.

Based on your own preferences, dress the salad and serve.

1. As a Juice

Thoroughly wash the kale leaves after removing the stems.

Put the clean leaves into the juicer and follow the instructions of using the appliance.

Put the kale juice into a clean container and put some in the refrigerator if you are not drinking all. To make the juice tastier, combine it with another juice such as apple juice; this will offset the strong kale taste.

Health Benefits of Eating Kale

Serving as a nutritional powerhouse, kale remains to be among the most consumed vegetables in the world. Juicing may be the best option for you if you find it hard to get enough vegetables and fruits. Juicing is considered as one of the best ways to gain many minerals and vitamins from the fresh products without consuming a lot of whole vegetables and fruits throughout the day. If you want to gain the vitamins and other valuable nutrients of kale, the best way is by drinking its juice. The following are the health benefits of including kale in your daily diet.

Kale is rich in fiber, low in calorie, and has zero fat content

A cup of kale contains no fat, 5 grams of fiber, and only 36 calories. Kale also plays an important role when it comes to improving digestion due to its great fiber content. It is also rich in folate, vitamins, magnesium, among many other vital nutrients as listed below.

Kale is Good source of Iron

Research shows that kale is richer in iron compared to beef. It is very important for good health; it helps in the formation of enzymes and hemoglobin, cell growth, proper liver function, oxygen transportation among others.

Kale is rich in Vitamin K

Kale also serves as rich source of vitamin K. Vitamin K is responsible for protecting the body against various cancers. It also plays a great role in many bodily functions such as preventing blood clotting as well as ensuring normal bone health. Increased intake of vitamin K is also vital for people who suffer from Alzheimer’s disease.

Kale is packed with powerful antioxidants

Kale is rich in antioxidants like flavonoids and carotenoids, which help in protecting the body against cancer.

Kale is an excellent anti-inflammatory food

Kale serves as one of the best anti-inflammatory foods due to its high content of the recommended daily allowance of omega-3 fatty acids, responsible for fighting against asthma, arthritis, as well as autoimmune disorders.

Kale is good for cardiovascular support

Kale consumption plays a big role when it comes to lowering cholesterol levels in the body.

Kale is rich in Vitamin A

Kale serves as one of the primary sources of vitamin A, which improves your vision, skin and help, prevent oral cavity and lung cancers.

Kale is a Great source of Vitamin C

Eating kale each day will ensure that your body does not lack vitamin C, which is very useful when it comes to boosting your immune system, hydration as well as your metabolism.

Kale is rich in calcium

Kale is said to contain more calcium compared to milk, which is responsible for preventing bone loss and osteoporosis, as well as maintaining a healthy metabolism in your body. Besides, vitamin C plays a role in maintaining cartilage as well as joint flexibility.

Other Vitamins and Minerals

Kale is also a rich source of other vital minerals and vitamins such as phosphorus, foliate, protein, vitamins B1, B2 and B3, omega 3 fatty acids, magnesium, potassium, copper and manganese.

Kale is a good detoxifier food

Kale is full of fiber as well as sulfur, which are excellent detoxifiers and ensure that your kidney is healthy.

The Recipe

To best enjoy this recipe, serve it under a dippy fried egg. It is great when salty! There are four oil options listed below; you can use each based on your mood since the flavor of the dish depends on the flavor of the oil. You may want to rotate through them until you get your favorite.

Cook Time

Prep time: 2 min
Cook time: 5 min
Ready in: 7 min
Yields: 3 servings


  • 2 Cups kale leaves, Roughly chopped
  • 1/8 tsp red pepper flakes
  • 2 tsp extra virgin oil,olive oil,coconut oil,ghee or butter
  • 1/8 tsp pepper, cracked
  • 1/8 tsp salt
  1. Add oil to a large saucepan set over medium heat and add red pepper fakes; saute until until oil is glistening.
  2. Add kale, and season with sea salt and ground black pepper.Cook, turning with a wooden fork for a few minutes or until kale turns is tender and bright green in color.
  3. Serve the kale with dippy egg.


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