10 Vegetarian Kale Recipes | Gourmande in the Kitchen (2024)

FAQs

Why is kale good for vegans? ›

Alternative Vegan Sources: Cruciferous vegetables like kale, cavolo nero and broccoli are a good source of choline for vegans. Vitamin B12 Vitamin B12 is involved in making red blood cells and keeping the nervous system healthy and helps release energy from food.

Suggested Uses for Dr. Cowan's Garden Kale Powder:

Sprinkle over fried or poached eggs or fold into scrambled eggs. Add 1 to 2 tablespoons to a cup of heated bone broth, along with a handful of chopped fresh greens and leftover cooked rice or pasta. Simmer, covered, till greens are tender.

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.

Plus, eating too much fiber (like what you find in kale) could wreck havoc on your GI system, causing bloating, diarrhea, gas, constipation, and even improper absorption of nutrients. Of course, you'd have to be eating a lot of kale to suffer these effects, says Manganiello, but it's still something to keep in mind.

Kale is a leafy green vegetable that provides a wide range of nutrients. Possible health benefits of kale include lowering the risk of type 2 diabetes, protecting against heart disease, and helping prevent constipation. Kale may also improve bone, skin, and hair health.

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

“Because it helps detox the scalp and control sebum it is a great option for people with issues like dandruff and a dry, flaky scalp,” she says. “The iron in kale will also help strengthen weak strands. So people with fragile, damaged hair, split ends, or thin, frizzy, or dry hair will benefit.”

Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

Kale reduces inflammation in the body, which is extremely valuable if you suffer with chronic liver problems. One of kale's phytonutrients is quercetin, which is a flavonoid that acts as an anti-inflammatory in the body. Kale is a rich source of Vitamin K, a nutrient that helps regulate the body's inflammatory process.

Can you freeze fresh kale from the garden? ›

The answer is a resounding yes. Preserving this iron-rich super food is one of the simpler projects you'll undertake in your kitchen. Kale is a cinch to grow in vegetable or flower beds, so you can also easily raise your own for freezing. Stop asking yourself, “Can I freeze kale?”—and get started.

Kale can be frozen without blanching but should be used within 4 weeks. Blanching greens before freezing stops the naturally-occurring ripening enzymes in the leaves. This will ensure that the leaves taste fresh and will not develop a bitter taste. Blanched kale will last up to 1 year in the freezer.