Printable kale recipes

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To clean kale. Kale usually has less dirt on it than mustard or turnip greens. To clean. fill a bowl with cold water and swish around.


To Boil: Add kale to a large pot of boiling water, salt to taste, boil for 4 to 10 minutes to desired tenderness. To quick boil for better taste and to make less chewy, cook kale for 4 or 5 minutes in 2 cups of water, you can add chicken broth.


To Fry: Heat 2 tbs of olive oil ( or other oil) in a large skillet. (you can add ham, bacon or bacon bits to add flavor) Add greens, cook for 5~10  . Add salt, pepper or vinegar to taste.


Most people remove the midrib, but it can be cut up and cooked as well.


Kale with Lemon juice and basil


5~6 cups of chopped kale, 2 cloves of minced garlic,2 teaspoons of extra virgin olive oil, 15 fresh basil leaves cut into strips, 2 teaspoons freshly squeezed lemon juice, 2 cups of water


Bring water to boil in a skillet with a lid. Add kale and cook covered for 5 minutes, stirrig occasionly, remove and drain kale.dry skillet and heat olive oil on medium heat. Add garlic and cook for about 30 seconds. Add basil and saute for 15 seconds more. Add kale till heated . Stir in lemon juice and season to taste.



ColcannonIn Ireland kale is mixed with mashed potatoes to make the traditional dish colcannon.To make kale colcannon to serve 4~6 people you need 6 medium boiling potatoes(peeled)4 cups finely shredded kale, 4 tablespoons of butter, 1 cup milk, 6 medium green onions, 1 teaspoon salt, pepper, 1 tablespoon chopped parsley.   Boil potatoes until tender. Put kale in a pot and boil for 10 minutes and drain. Melt 2  tablespoons of butter in a skillet, add the kale and cook for a minute or two, put to the side and cover .Mash the potatoes with 2 tablespoons butter and 1/2 a cup of milk, 2 tablespoons at a time.Stir in kale and green onions, add salt and pepper, sprinkle with parsley .


Kale and white bean soup


2 onions chopped, 2 cloves of garlic minced, 1 teaspoon canola oil, 1 tablespoon curry powder, 4 cups cooked white beans, 1/4 teaspoon cumin, 1 teaspoon dried basil, 2~3 cups shredded kale with no midribs, 3 cups butternut squash, cut into small chunks,6 cups chicken or vegetable stock, lemon juice


Heat oil in large soup pot. saute onions on medium heat about 10 minutes. Add cumin,garlic and curry and saute for 2 minutes.Add cooked white beans,squash,kale,broth. Bring to boilthen reduce heat. Add salt and cook for 20 minutes until squash is tender.Add lemon juice before serving.


kale and white bean soup #2

Pressure cooker

1 bag dried white,navy great Northern beansor canned beans

soak beans overnight if you don't have a pressure cooker

 cook in pressure cooker about 2-~30 minutes, if beans have been soaked overnight, it takes about 10minutes to cook

bring beans to a boil, then lock pressure cooker lid, cook for 10 minutes, then let sit for 10 minutes with lid on

Cook one chopped onion in olive oil until golden

a clove or two of chopped garlic

Pour beans into colander

reheat beans with onions

Add vegetable or chicken stock

add a couple of piece of cheese rinds

Let simmer for an hour

de-stem kale and cut ino bite sized pieces

Italian seasoning

add kale and cook a few minutes, add a little olive oil, salt and pepper to taste and serve


Mediterranean Kale

a raw kale side dish


Cut kale into fine pieces

Soften kale by massaging it with your hands

de-stem kale, save stem for juicing

Roll kale tightly and cut into thin ribbons

Put into large mixing bowl

Add olive oil, lemon juice and salt

massage kale with hands to soften without losing nutritional value

Add diced red bell pepper, pine nuts, finely sliced olives

Toss the mixture and serve


Kale chips

pre-heat oven to 350

 remove stem from kale from one bunch of curly kale that has been washed and dried

rip kale into bite sized pieced

mix with 2 teaspoons of olive oil and 1/2 a teaspoon of salt, massage oil and salt into kale

spread out on rim baking sheets, don't let pieces overlap

bake for 15 minutes


Pre cook kale in vegetable broth, shollots and garlic for 40 minutes

heat up wok

Add olive oil

cook some more shallots and then add pre-cooked kale

Add white and black sesame seeds

add one tablespoon dark toasted sesame oil and tablespoon soy sauce and serve


Sesame Kale

Pre cook kale in vegetable broth, shollots and garlic for 40 minutes

heat up wok

Add olive oil

cook some more shallots and then add pre-cooked kale

Add white and black sesame seeds

add one tablespoon dark toasted sesame oil and tablespoon soy sauce and serve


Raw kale salad


roll up kale leaves and cut (chiffanade), put in mixing bowl

chop about half a one red onion fine, put in mixing bowl

Cut one red apple, put in mixing bowl

Add raw cashews

Add one chopped avocodo

remove skin from one hand of ginger with the back of a spoon

1~2 cloves of garlic, chopped

add some soy sauce

add some toasted sesame oil, about a tablespoon of soy sauce and 1~2 tablespoons olive oil

add some lemon juice

mix with your hands and serve


Kale Frittata

(an egg-based dish similar to an omelette or quiche)


1 onion, sliced,
2 cloves of garlic, sliced
1 bunch of black kale, washed, ribs removed, sliced into ribbons
Less than 1/4 cup water
8 eggs
Slurp of half and half (optional)
Smidge of turmeric (1/2 tsp or so)
Pinch o' nutmeg
Salt and pepper
1/4 cup or so of parmesan cheese

Pre heat oven to 350

 Add about a tablespoon of olive oil to a heated skillet

Chop up one onion and add to a skilletR

Remone stem from broald leaf lale or curly kale, roll it and and chop up

Break eggs into mixing bowl and add tumeric, salt , pepper and nutmeg and beat

Add garlic to gooking onion

Add kale and mix with cooking onions and garlic

Add a little water ofr cooking stock

Cover and let cook for a few minutes till wilted

Add eggs and cook like omlete, let cook for a few minutes

Sprinkle 1/4 cup or so of parmesan cheese

Place in oven and let cook about 10 minutes


Portuguese kale soup


 Cut up kale with stalk removed

3 pealed roussete poatoes, dice one potato

quart of chicken broth

onions and garlic

Cut up Portuguese Chorizo sausage into chunks, renderd (pre-cooked)

Add about 3 tablespoon of olive oil into pot and heat

Add 1/2 cup sliced white onions and 2~3 minced garlic cloves

Add some black pepper and salt

Add chicken broth

Add kale

Add two potatoes cut in large chunks

Let cook 15~20 minutes

Mash potatoes in soup with masher to add body

Add 3 cups of water

Add a pinch of salt and black pepper

Add sausage

Add diced potatoes

Stir and let cook about 15 minutes, let come back up to a boil before serving

Season to taste

add some olive oil to top of bowl after serving


Kale Omlette

Remove stem from kale and chop up into ribbons

Saute in olive oil

beat 10 eggs

Add a teaspoon of salt and some pepper and 2 tablespoon of flour

Cut up two boiled potatoes

Add olive oil to pan and heat

Add potatoes and cook and cook a little

Add kale and beaten eggs

Let it brown on the bottom then cook on low

Add some chese to the top

Add some semi sweet paprika for color

Cover skillet and cook on low heat 15 minutes

Run knife along edge