Kale is known for its exceptional nutrient richness, health benefits and delicious flavor—although kids might argue otherwise.
Kale can taste bitter and be hard for kids to handle, and there’s no fooling them when you try to slip it in a side salad at dinner.
This leafy green is low in calories and high in fiber, iron, calcium and vitamins K, A and C. It’s also filled with powerful antioxidants, is a great anti-inflammatory food and contains no fat. Next time you’re about to cook dinner or make breakfast, add this nutritional powerhouse to the menu with these delicious kale recipes that will have kids wanting seconds.
Blueberry-Peach-Kale Smoothie
Serves 1
Smoothies are great for cooling off during hot summer days, but it can be hard to know if the sweet, cold drink that you’re having is really healthy or not. By mixing kale with berries you’re covering all the nutritional bases. This quick, delicious drink is perfect for an on-the-go breakfast or lunch!
- 1 cup fat-free milk
- 1/2 cup frozen blueberries
- 1/4 cup chopped fresh peaches
- Small handful kale
Directions:
1. Combine all ingredients in a blender and blend until smooth.
Gluten-Free Banana Kale Muffins
Makes 12
A delicious and healthy way to start the day! Your kids will love that you’re letting them eat muffins for breakfast, and you’ll love this vitamin-packed, on-the-go breakfast that will keep them on schedule and energized for a day full of activities.
- 5 ounces fresh baby kale
- 4 eggs
- 3 large, ripe bananas (cut into slices)
- 1/2 cup butter, melted
- 1-1/2 cups certified gluten-free oat flour
- 1/2 cup brown sugar (to reduce the sugar, use only 1/3 cup)
- 1 teaspoon baking soda
- 1 teaspoon lemon juice
- 1/2 teaspoon sea salt
Directions:
1. Preheat oven to 350 degrees.
2. Wash and dry kale and remove the stems.
3. Put all of your ingredients into a food processor on high. Stop, scrape down the sides of the bowls, turn on high again and blend until everything is completely mixed together.
4. Line a 12-cup muffin tin with paper baking cups. Fill your muffin cups almost to the very top.
5. Bake for 32 minutes.
6. Remove the muffins from the pan and cool on wire cooling rack for 10 minutes before digging in.
Note: You can store these delicious muffins in the fridge or freezer. Reheat in the microwave for 10-15 seconds before eating—they taste much better slightly warm or at room temperature!
Pasta with Garlic, Kale and Lemon
Serves 6
Kids love pasta, but some parents might have a hard time looking past the high carbohydrate intake. By mixing kale into this hot dish, you’re pleasing both yourself and your kids—not to mention, it’s delicious and the whole family will love it!
- 1 pound dried spaghetti
- 1/2 bunch of kale, washed and de-stemmed
- 4 tablespoons olive oil, divided
- 3 cloves garlic, minced
- 1/2 cup red onion, finely diced
- 10-ounce package grape tomatoes, halved
- 1 cup shredded Parmesan cheese
- 1/2 cup pine nuts
- 1 lemon, halved
- Salt and pepper, to taste
Directions:
1. Bring a large pot of water to a boil and cook spaghetti according to package directions. Drain spaghetti and put it into a large bowl.
2. Remove kale leaves from ribs and chop kale into small strips.
3. Heat 2 tablespoons of olive oil in a pan over medium heat.
4. Sauté the garlic and onions in the oil for just a few minutes, then add the kale. Cook for 5 minutes, or until kale is completely wilted.
5. Add kale to pasta along with the tomatoes, pine nuts and Parmesan cheese. Stir until mixed well.
6. In same pan used to cook the kale, put your lemon cut sides down and allow to cook for 5-10 minutes, or until they are lightly browned (optional). Allow to cool before squeezing over pasta.
7. Drizzle the pasta with the remaining olive oil and add salt and pepper to taste before tossing to incorporate all the flavors.
Kale Chips
Kale chips are a perfect salty afternoon snack, and the best part is they don’t even taste like kale! This crispy snack is perfect for kids on-the-go who could use a little energy to fight the mid-day slump. It’s delicious by itself or as a topping on a salad.
- Fresh kale
- Olive oil
- Sea salt
Directions:
1. Preheat oven to 350 degrees.
2. Wash kale and remove all thick stems.
3. Toss lightly with olive oil and spread on a large cookie sheet.
4. Sprinkle with salt to taste.
5. Bake for approximately 20 minutes, until kale is dry and crispy. Serve immediately.
Also check out the recipe for Strawberry-Kale Salad for a fruity appetizer that is loaded with heart-healthy avocado and summer-fresh strawberries.
