kale cookbook

7/28/2019 Kale Cookbook

1/21

the well dailys

Kale CooKbooKa collection of the very best kale recipes

from our favorite kitchens to yours


2/21

3

K: Th Sxist SuprfdWe kw, we kw: spe is s vese these ays. Bt wee t takiabt the atest t the Aa. Wee a abt the that ty is spe,the pwehse titi thats i with eey: wee taki abt kae.

Kae is tssecet ee bsessi. We ve it jice a bee, cke a

aw, i a iht. I we wee cat chaactes, we wak a chi staks kae.

Why ebace e eay ie? Ccki i at jst 35 caies, 1 cp kaeeives a pwe hit vitais A, C a K, ps caci, i, ptassi aea3s. Its skibihtei, chestewei, a was a bch types cace. A i we eti its packe with be? Yeah, its petty spe.

S wee ciay ecai it the yea kae. We aske a ies aEpet Weies thei avite ways t eat this ccies sesati, a hee aethei best ecipes y veievi pease.

Hit the aes aket t stck p (k hay stes a a eep, vibat c),a ive these sipy eicis ecipes a whi.

heath a happiess,


3/21

5

I et p at 4:20 st ays, s cse I ee cee st thi! Bt ate y btcap, I p t yBevie a ake y ee jice bee waki y kis sch. Evey ay, witht ai, y yest askswhy I havi baby .

Jackie MacLeodCooundEr o HE WEll dAIlY

IngredIents

1/2 lemon

1-inch piece ginger

4 leaves kale

1/2 bunch dandelion greens

1/2 green apple or pear (dependingon how sweet you like it)

4 stalks celery

2 stalks bok choy

3 sprigs mint

dIrectIons

Jice a ieiets i e a ejy!

Jckis Dndin-KGrn Juic

Juices & Smoothies


4/21

7

Whe I a a cease, y ee sthie is y t beakast, bt I as ake it a qick ate pickep. Te Keit Eii ives e a ice kick i the patsa a esh jt eeijst ike chcate caeie!! Whe y hsba sees the Vitai e witha the veies a it, he s his eyes a asks i Ieti aai. n, jst aki yse ee .

Sukey NovogratzCooundEr o HE WEll dAIlY

IngredIents

Juice o 1 lemon

1/4-inch piece ginger

1 Fuji apple

4 or 5 leaves kale, de-stemmed

1 kiwi

1 teaspoon local bee pollen

1 bunch parsley

1 stalk celery

1/4 1/2 cup pineapple

1/2 banana

Splash o coconut water (add a little morei your blender needs some extra help)

dIrectIons

Be eveythi a y ae eay t !

Sukys Krmit eixr

Juices & Smoothies


5/21

9

IngredIents

1 cup almond or coconut non-dairy milk

2 large handuls dinosaur kale, stems removed

1 large glug liquid chlorophyll - or -1 tablespoon spirulina powder

2 tablespoons almond butter

Stevia to taste (optional)

dIrectIons

Jice a ieiets i e a ejy!

Th Dinsur Shk

Juices & Smoothies

Dr. Alejandro JungerCrEAor o HE ClEAn ProgrAm

I a w whee ee veies ae ya, kae iski. I te ake kae chips with cct i a iqe fav, bt e the best ways t et kaeit y iet is by ici it i a ee sthieike this disa Shake. Kaes ieas a akaieppeties wi ipve ayes titi.


6/21

11

IngredIents

(seves 2)

1 large cucumber (peeled i not organic)

A hearty stul o kale

A hearty stul o romaine

23 stalks celery

1 big broccoli stem (adds sweetness)

12 pears or apples

I you use apple, try adding hal apeeled lemon or extra zip! (optional)

dIrectIons

Wash a pep a ieiets, thejice eveythi a seve. Chees!

Mk Juic Nt Wr

Juices & Smoothies

Kris CarrWEllnESS WArrIor& AuHor o CrAzY SExY dIE

Tis is tt a i ik. Its theecipe that es the Cay Sey revti! gee

jice is the eicie, especiay whe y keep theit sa ctet t a ii. Its ike a heatiifaaty h. Hpe y ejy it!


7/21

13

IngredIents

(seves 12)

1 cup rozen mango

1 cup resh-squeezed orange juice

As much kale as you want (I use 4 leaves odinosaur kale or my nephew and 8 or me)

Splash o coconut water (add a little more iyour blender needs some extra help)

dIrectIons

Be i a hihspee bee aejy.

Kng Smthi

Juices & Smoothies

Te y way I ca et At, y 10yea ephew,t eat ees is t seve this sthie. I ae it theKaa, a w each tie At ces t y hse hebes e h is Kaa! Its eat pepe wh tike kae becase y cat eve taste it, a its a bast vitais A a C.

Valrie GranduryCrEAoro HE orgAnIC SKIn CArE lInE odACI


8/21

15

IngredIents

(seves 2)

1 large bunch kale, stemsremoved and roughly chopped

Juice o 1/2 lemon

2 teaspoons extra virgin olive oil

Salt and pepper to taste

dIrectIons

Heat a sat pa ve ei heat. Wash the kaea, witht yi it, a it t the pa. let thekae ck w abt 10 ites, ai ewate i eee. Whe the kae is y steae,a the sat, peppe a e jice a tp witha ie ive i.

Stmd K with lmn

Quick & Easy

Cornelia GuestAnImAl rIgHS ACIVIS & PHIlAnHroPIS

my avite way t ake kae as happest be e the easiest ways t ck it (thetha aki kae chips, athe t sackat y hse). Jst thiki abt it akes ehy!


9/21

17

IngredIents

(seves 24)

1 bunch kale, rinsedand dried with the stemsremoved and torn intosmall pieces

1 tablespoon olive oil


dIrectIons

Peheat the ve t 300 . Pace the kae t a bakisheet, ie with ive i a spike with sat a peppe. Hatss t et the kae evey cate with ive ia seasi. Kae sh a be ihty cate, t theavy with i.

Spea a the pieces s they ae i a sie aye the baki sheet a bake 15 t 20 ites tiihty bwe a cispy.

bsic K Chips

Quick & Easy

Taided BetancourtHE WEll dAIlYS rESIdEn orgAnIC CHE

Whe I cavi saty cchy sacks, I jst ake abi batch kae chips. Teye iceiby easy t ake,a y ca epeiet with ieet favs by aispices ike chii pwe cy.Watch aie ake this ie at...

http://bit.y/basickaechips
http://bit.ly/basichttp://bit.ly/basic


10/21

19

IngredIents

(seves 4)

1/2 pound lacinato ordinosaur kale, rinsed with thestems removed

1/3 cup walnuts

1/2 cup nely grated

parmesan

2 cloves garlic, roughlychopped

1/2 cup extra virgin olive oil,plus a little more i needed

dIrectIons

Heat ve t 350 . Spea the wats a bakisheet a tast i the ve abt 8 ites. Setasie a aw t c.

i a ae pt with wate a bi t a bi. Ckthe kae i the bii wate abt 3 ites.

Wap the kae i a cea kitche twe a sqeee twi t the ecess wate. rhy chp the kae.

Pt the kae, wats, paesa a aic i a pcess. Pse ti eveythi is casey chppe. the pcess t a steay spee a athe ive i swy. aste the pest a a sat apeppe. I y ae ike e a ike y pest ey tha pasty, y c a a itte e ivei at this pit. the pcess back a ie i the ive i ti the pest eaches itsesie csistecy. Ajst seasi t taste.

K Pst

Quick & Easy

I ve this pest a cstii with se bata cheese esh aea. I seve it at paties that way, as aip with esh veetabes a cackes. Kae pest akesa atastic aiti t ie chicke, sh, steaksipy tsse with pasta. I yve t etves, se it asa spea t a se est t y sawich.


Watch aie ake this ie at...http://bit.y/kaepest
http://bit.ly/kale-pestohttp://bit.ly/kalehttp://bit.ly/kale-pestohttp://bit.ly/kalehttp://bit.ly/kale-pesto


11/21

21

Valrie GranduryCrEAoro HE orgAnIC SKIn CArE lInE odACI

IngredIents

(seves 2)

10 kale leaves, stemmed and cut into thin strips

4 teaspoons extra virgin olive oil

4 teaspoons resh lemon juice

1 red bell pepper, sliced

4 tablespoons pine nuts

1/2 red onion, thinly sliced

1/4 cup sun-dried pitted black olives, diced

Salt to taste

Cayenne to taste (optional)

dIrectIons

Wash a pep a ieiets,the jice eveythi a seve.Chees!

K Sd with oivs&Pin Nuts

Kale Salads

Whee I bei? Kae is y atie avite !I say eat it aw t peseve a its titiavae. Te saa I ike best is ey, saty a peectysavy. It keeps thee ays i the ie a yets bette as the favs ie ve tie.


12/21

23

IngredIents

1 large bunch lacinato ordinosaur kale, stemmed

1 medium shallot, minced

3 tablespoons reshly squeezedlemon juice

3 tablespoons extra virginolive oil

1 cup ricotta salata, shavedusing a vegetable peeler

Sea salt and pepper

dIrectIons

Wash a y kae vey we. Wki i batches,ct the kae it a vey thi chiae a paceit a ae bw.

I a sa bw, i the ice shat a ejice, the whisk i the ive i.

P the essi ve the chppe kae a tsst cat evey. Seas with sat a peppe t taste.let sit 30 ites, s that the kae aiatesa stes a bit.

A the ictta saata a tss aai t eteveythi evey istibte. aste a ajstseasi i ecessay. gaish with pie ts iesie.

K Sd with Rictt St

Kale Salads

Tis is a eat saa etetaii. nt y is it ahe cwpease, bt it as keeps we i y ake itahea tie. Ive seve this saa t ay kae skepticsa cvete the a it kae ves. rictta saatais t the ceay ictta se i asaa; athe, its aictta that has bee pesse, sate a ie, aki itpeect ati it this saa.


Watch aie ake this ie at...http://bit.y/kaeicttasaa
http://bit.ly/kale-ricotta-saladhttp://bit.ly/kalehttp://bit.ly/kale-ricotta-saladhttp://bit.ly/kalehttp://bit.ly/kale-ricotta-salad


13/21

25

IngredIents

(seves 23)

2 cloves garlic, minced

1/6 cup mirin

1/6 cup tamari

1/4 cup water

1 8-ounce package tempeh

1/2 head kale

Sea salt to taste

dIrectIons

mi aic, ii, taai ( sy sace) a watetethe i a sa bw. reve tepeh packaea sice ethwise t ceate tw thi pieces tepeh.Ct each i ha a aae the sices i a pa. A theite a cve. Ck w 20 ites. the tepeh ve a ck athe 1520 ites.

Whie the tepeh cks, pepae the saa.rise the kae, eve the stes a tea the eaves itsa pieces. Pat the eaves y a pace i a ae bw.

A a pich tw sea sat a assae the kae withy has ti it stes. (Tis is vey iptatiy skip this step, the kae wi be case a ictt chew a iest.) A veetabes y chice ikeavca, ee, ccbe sice peppes. Eat as is, tp the saa with a sipe essi eta vii ivei, e jice a ice aic.

brisd Tmph &K Sd

Kale Salads

epeh is sy that has bee eete, whichakes it easie t iest a e ishi.Tis ish is qick a easy a akes a eatweekiht ea.

Marissa VicarioHolISIC HEAlH CoACH


14/21

27

IngredIents

(seves 2)

1 bunch Tuscan kale (also knownas dinosaur or lacinato kale)

1/4 cup chopped toasted hazelnuts

1/2 clove garlic

1/4 teaspoon kosher salt

1/4 cup grated pecorino cheese,plus additional or garnish

3 tablespoons extra virgin olive oil

Freshly squeezed juice o 1 lemon

1/8 teaspoon red pepper fakes

Freshly ground black pepper

dIrectIons

i the btt ew iches the kae stesa isca. Sice the kae it 3/4ich ibbs.

Y sh have 4 5 cps. Pace the kae iae bw. ast the chppe haets.

usi a ta a peste, p the aic a1/4 teasp sat it a paste. A 1/4 cpcheese, 3 tabesps i, e jice, pich sat, peppe fakes a back peppe a whiskt cbie. P the essi ve the kae atss vey we. let the saa sit 5 ites,the spike the haets, aitia cheesea ie i.

Rw Tuscn K Sd

Kale Salads

Dani Shapiro

Ive ecety bee bsesse with th is ecipe. Its e the ew saas that I sipy t et tie eati,a, pehaps eve e aaiy, y hsba (teeay a a the ee st) ves it t. Te essiis thick a ees ts tssi t cat the eaves, bt thepaesa a ive i a e ive it a eicis fav,a the taste haets e it a eat cchiess.


15/21

29

IngredIents

2 bunches kale, stems and toughribs removed and leaves choppedinto ne strips

2 tablespoons well-stirred tahini

1/3 cup water

1/22/3 cup resh lemon juice(depending on how tart you like

your dressing)

1/3 cup mild olive oil

3 garlic cloves, chopped

2 tablespoons Braggs liquid aminoacids (optional)

1/4 teaspoon sugar (optional)


dIrectIons

ake the essi, pace a the ieietsbt the kae i a bee pcess abe thhy. It wi ake abt a cp. I asaa bw, tss the kae with eh essi take y happy. I y ike, a a ew etas ikeey chppe aw caifwe, chppe pasey it, ie cabeies ae seets,taste pie ts wa aste ptates.

Crunchy Grn Thini Sd

Kale Salads

Priscilla WoolworthCrEAor o PrISCIllA WoolWorHS ECo AlmAnAC

I ve sipe veaste kae a sie ish sack, btatey Ive as bee ii this abs kae saa. laie davi (pce, activist a, st ecety, ckbkath) ave e this ecipe tw yeas a, a its eayeicis. Te essi is ae with tahii, a mie Eastesesae paste thats yy tast, t. Te Bas isptia, bt its avaiabe i st speakets, a its eatspaye ppc t.


16/21

31

IngredIents

(seves 4)

2 tablespoons extra virgin olive oil

1/3 cup minced shallots

1 teaspoon minced garlic

1/2 pound mixed mushrooms, stemsremoved and sliced

1/2 teaspoon kosher salt

1 medium bunch kale (about 111/4 pounds), tough stems removedand cut into 1-inch strips

1/2 cup organic low-sodiumvegetable broth

1 cup canned low-sodium or cookedwhite beans, drained and rinsed

1/4 teaspoon reshly ground blackpepper

dIrectIons

Heat 1 tabesp the eta vii ive i i a aeskiet ve eihih heat. A ha the shata ck abt 5 ites, ti tascet. Aha the aic a ck, stii, 1 t 2 ites.

A the shs a 1/4 teasp the sat. Ckthe shs abt 6 ites, ti they haveeease thei iqi a have be t bw. revethe shs the pa a set asie.

Heat the eaii 1 tabesp eta vii ivei i the skiet ve eihih heat. A theeaii shat a ck abt 5 ites, titascet. A the eaii aic a ck, stii, 1 t 2 ites.

A the sice kae, bth, eaii 1/4 teasp sat,a a pich peppe. the kae i the pa ti itwits. Cve the pa a ck, stii ccasiay, abt 25 ites, ti the kae is tee.

A the white beas, cke shs, a backpeppe. Heat thh a seve.

brisd K withMushrms &bns

Kale with Legumes

Dr. Mark HymanExPEr In HE IEld o unCIonAl mEdICInE

gees ike cas a kae ae eat etiyi theby. Tis vea, teee ish is e y avites y utametabis Ckbk. geat nthebeas avy beas wk best, a ty a i shs sch as shiitake, ceii a white btt.


17/21

33

IngredIents

(seves 2)

1/2 cup French (puy) lentils

2 sprigs thyme

2 cloves garlic, peeled

1/4 onion, peeled

1 cup quinoa

2 tablespoons olive oil,divided

1 bunch lacinato kale,stemmed and washed

1 shallot, thinly sliced

2 cloves garlic, peeled andsliced

Salt and reshly groundblack pepper

dIrectIons

Pace the etis, thye, 2 whe cves aic a i i asa pt a cve with wate by abt a ich. Bi t abi ve hih heat, the ece the heat t eiw asie cvee 20 ites ti the etis ae tee.10 ites it the sie a 1/2 teasp sat. (I tch wate evapates bee the etis have ishe cki,jst a e wate.) Whe the etis ae e, stai aeve the aic, i a thye.

Whie the etis ck, pace the qia i a sa pt with 2cps wate, 1 teasp sat a 1 tabesp ive i. Bi the

qia t a bi ve hih heat. rece the heat t w, cvea ck 1520 ites, ti a the wate has evapate.

Heat a sat pa ve eihih heat abt 30 secs,the a 1 tabesp ive i a heat athe 30secs. A the sice aic a shats, ece the heat tei a ck 12 ites. A the kae with watesti cii t it. Seas with sat a peppe a sti. recethe heat t w, cve a ck 10 ites, stii a ewties. Whe the kae is e, et it c, the chp it.

ish the ish, jst cbie the cke etis, qia akae i a ae bw a seas t taste with sat a eshy back peppe.

Quin&Frnch lntiswith brisd K

Kale with Legumes

Tis ish is t y i a cti, its as vitais a eay ceasi. It ivves a ew steps,bt its actay t that cpicate, a y etswi est i a wa bw pe, whe s.



18/21

35

IngredIents

(seves 23)

1 tablespoon extra virgin olive oil

1/2 small onion, chopped

1 clove garlic, diced

68 stalks kale, stems removed andleaves chopped

1 16-ounce can o organiccannellini or navy beans

1 cup cooked brown rice or otherwhole grain (optional)

Sea salt to taste

Black pepper to taste

Red pepper fakes to taste

dIrectIons

Heat ive i eiw a a ia aic. Ck sevea ites ti thei bws. dai a ise the beas aa t the pa, a with the ptia ice.Sat ve ites, stii eqety.iay, a the kae eaves a seasis,sti we a cve the pa 2 ites tithe kae eaves bece biht ee. Seve

ieiatey.

Tuscn bns &K

Kale with Legumes

Kae is etiyi, atiifaaty a hasts vitais A, C a K. I ve t akeee sthies a jices with kae, bt wheI ki sethi e i, I pai yees with patbase ptei a ea thatpacks a titia pch.

Marissa VicarioHolISIC HEAlH CoACH


19/21

37

Jen BouldenECo lIESYlE ExPEr& HE WEll dAIlY PArnEr

IngredIents

1/2 cup soy sauce

1/2 cup vegetable broth

1/4 cup rice vinegar orwhite vinegar

3 tablespoons brown sugar

2 cakes rm organic tou,cut into 1-inch cubes

2 tablespoons peanut oil

6 cups kale, coarsely chopped

1/4 cup resh lime juice

1/4 cup resh cilantro,chopped

Pinch ground red pepper(optional)

dIrectIons

Bi sy sace, bth, viea a sa t bi ia ei sacepa. Sie 1 ite, the eve heat.

Pace t i a sie aye i a vep pa. Paiae ve the t a set asie at east 10ites, ti ve ccasiay. dai, esevieaii iqi.

Spike peat i ve the t. Bi 4 ites,the fip. Ctie bii ti t is e bw,athe 3 4 ites.

Whie t bis, heat 2 tabesps peat i vehih heat i a ae ypa a sat the kae ti itwits, stii cstaty.

A ie jice, ciat a e peppe, a eve heat. Whe t is bwe, ety tss with cke kaea as ch eseve aiae as esie. Seve vebw ice tppe with taste cashews peats.

Gingrd K &TfuAdapted from Simply in Season: A World Community Cookbook

Kale & Tofu

I bit it sethi stae i a ast be wheI was 11, a thats whe I ave p eat. Tis chicevetaie with y ee vaes becase eat is a veyesceitesive thi t pce. Te tth is, I ay w eai the ieece betwee t eatieat a bei a veetaia, s this ecipe is peect the stascaekaeacki... ike e!


20/21

39

IngredIents

1 tablespoon extra virgin olive oil

1 small shallot, nely diced

1/4 cup nely diced sweet potato

1/4 cup nely chopped kale

1 box rm silken tou

1 small tomato, chopped

Fresh basil, chopped

Salt and pepper

dIrectIons

ake the t t its packai a pt it ia sa sacepa. Cve the t with wate abi t a bi. w the heat a sie 10 ites.

meawhie, heat the ive i i a sa yipa a sat the shat ve a w heat. Whethe shat is tascet, a i the sweet ptat

a sat ti st.dai the t a a t the yi pa,beaki it p with a we sp ti its sa cike pieces. A the kae atat a sat 68 ites. aste aseas with sat a peppe. p with chppebasi a seve.

Tfu &K Scrm

Kale & Tofu

Jill BlakewayACuPunCurIS& CooundEr o HE YInoVA CEnEr

We ve es i y hseh a ae cky t etthe eshest es pssibe thaks t the act that eihbs keep chickes a ae wii t tae es heath avice! Bt evey ce i awhie, I ike ttake a beak aiy, a its the that I t t tscabe. Tis ecipe is base mie Kates ecipe,bt Ive ae veetabes a eta titia bst.


21/21

kale cookbook

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