How have I never eaten kale before?!
When I announced my recent boredom with lettuce, my roommate Katrina suggested I try kale instead for a new and tasty leafy green option. I’m always up for trying new things, so I did.
Before I share my first kale recipe with you guys, did you know that kale is not only extremely tasty but also really good for you!?
Here are some of the reasons why.
Health Benefits of Kale
- Low-calorie! 1 cup of kale has only 36 calories.
- Fiber-rich. With 5 grams of fiber in each serving, you get 20% of your daily recommended fiber value and all its benefits: promotes regular digestion, prevents constipation, lowers blood sugar, and curbs overeating.
- It’s a nutritional powerhouse! Kale is PACKED with vitamins and minerals. It has 15% of your daily recommended value for calcium and Vitamin B6, 40% for magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
- Contains important anti-oxidants. For example, carotenoids and flavonoids are two powerful antioxidants found in kale that help protect our cells from oxidative stress.
- Cancer-fighting. Kale has glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.
For more on the health benefits of kale, take a look at these related article sources I used to get my info:
It’s a quick and easy one too. Bonus.
Quinoa with Kale, Mushrooms, and Sweet Potatoes
Recipe inspired by RealSimple
Makes 4 servings
- 1 cup quinoa
- 2 tbsp olive oil
- 2 or 3 sweet potatoes, peeled and sliced into smaller pieces
- 10 0z. mushrooms
- 1 bunch of kale, leaves torn and stems discarded
- 2 cloves of garlic
- Ground pepper
- 3/4 cup dry white wine
- Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.
- Meanwhile, heat the oil in a large pot over medium heat.
- Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.
- Stir in the garlic and cook for 1 minute.
- Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper.
- Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.
This was delicious, and made yesterday’s lunch fantastic. Great combo of flavors if you ask me!
And now I’m pumped for the other 3 servings I still have left over for the rest of the week. Trina, you were right! Kale is way tastier than lettuce.
Questions for you! What’s your favorite leafy green? Ever tried kale before? Do you like it? What’s your favorite way to make it? Recipes welcomed!
Have a fab Tuesday, all.
I love Kale! I just started eating it and I’m on the lookout for new recipes – this sounds wonderful and super healthy. Thanks for posting! 🙂
You’re welcome! Enjoy 🙂
I am totally going to try this meal this week! What dry white wine did you use?
Awesome! I don’t remember the exact brand, but I think it was Sauvignon Blanc.