Twelve Whole-Food Plant-Based Kale Recipes You Should Try This Week (2024)

FAQs

How to prepare kale for the week? ›

Give those leaves a massage with your hands. Kale will benefit from some gentle kneading to soften its texture. A bit of oil can help to break down the fibrous membranes as well.

While raw kale may boast the highest nutrient content, the study found that steaming retained the most antioxidants and minerals, compared with other cooking methods ( 7 ).

Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

But despite all that kale-leaf love, most kale recipes suggest you de-stem the sturdy greens by slicing along the thick middle stalk, use only the (relatively) more tender leaf, and toss the stems into the compost bin.

Nearly every recipe tells you to remove stems and discard, but kale stems are totally edible. Not only are they edible, they can be downright delicious when done right!

"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."

The findings suggest that kale intake could be beneficial for alleviating mild constipation by increasing stool bulk with dietary fiber and leading to an increase in stool frequency. Correlation analysis showed that several gut microbes and fecal metabolites correlate with the subjects' responses to kale intake.

Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.

Does kale make your stomach flat? ›

Kale is so nutrient dense and versatile, but it can also cause a lot of bloating. Because it's a cruciferous vegetable, eating it raw can take a toll on your digestion and lead to a gassy, distended belly. And while bloating can be innocuous at times, it also can cause pain and leave you not feeling your best.

Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more. Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.

It's great for a healthy heart, skin and eyes, as well as being a powerful anti-inflammatory. It has a very low calorie content so is incredibly nutrient-dense. So go saute some kale!

Store massaged kale in an airtight container in the fridge for 2 to 3 days. You can skip massaging if you are using the kale in a salad with an acidic dressing. Just let the salad sit for a half hour or more before eating so the kale has time to soften.

Typical shelf life: Generally, kale can last in the fridge for about five to seven days. The key is to store it correctly to maintain its crispness and nutrients. Impact of temperature and humidity: Kale prefers a cool and slightly humid environment, so the crisper drawer in your fridge is ideal.

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.

Place the clean leaves in the sink or a big bowl and fill it with water. Add 3-4 tablespoons of baking soda and 1/2 cup of vinegar to the water. Mix and let rest at least 20 minutes. Rinse and drain the kale leaves.