Kale: The Hearty Vegetarian Superfood

Kale is a nutritionally dense green vegetable that has gained immense popularity among vegetarians, vegans, and health-conscious eaters alike. While it’s easy to find in health-food stores, kale is incredibly versatile and can be incorporated into a multitude of delicious and nutritious dishes. Read on to learn more about the benefits of eating kale and to get some great recipes!

What is Kale?

Kale is an edible leafy green belonging to the Brassica family––along with broccoli, Brussels sprouts, and collard greens. It is usually dark green in color, but can also be found in the following varieties: purple, lacinato (curly), and Russian. Not only is kale often eaten cooked, but it can also be eaten raw in salads, sandwiches, wraps and on its own.

Health Benefits of Kale

Kale is an excellent source of vitamins and minerals; it’s a good source of vitamin K, vitamin C, vitamin A, and vitamin B6. It’s also rich in manganese, copper, calcium, and potassium. Additionally, kale is high in fiber and low in calories, which makes it an excellent food to include in a healthy diet.

Kale is also one of the most nutrient-dense foods on the planet. It is particularly high in antioxidants and anti-inflammatory compounds, which help protect against cellular damage, heart disease, and cancer. Furthermore, studies have shown that kale can help lower cholesterol levels and reduce the risk of stroke.

Delicious Kale Recipes

Kale can easily be incorporated into your diet in a variety of ways––from salads to smoothies. Here are some of our favorite recipes featuring this nutritious leafy green.

Roasted Curly Kale

• 2 bunches of curly kale
• 2 cloves of garlic
• 2 tablespoons olive oil
• Salt and pepper, to taste

1. Preheat oven to 375°F.
2. Wash and dry the kale and remove the stems.
3. Cut the kale into small pieces and spread on a baking sheet.
4. Peel and mince the garlic and sprinkle over the kale.
5. Drizzle the kale with olive oil and season with salt and pepper.
6. Roast in the oven for 10 to 12 minutes.
7. Serve.

Kale Power Salad

• 2 bunches of curly kale
• 2 tablespoons olive oil
• 1 teaspoon honey
• 2 tablespoons lemon juice
• ½ cup dried cranberries
• ½ cup chopped almonds
• Salt and pepper, to taste


1. Wash and dry the kale and remove the stems.
2. Cut the kale into small pieces and place in a bowl.
3. In a small bowl, whisk together the olive oil, honey, and lemon juice.
4. Pour the dressing over the kale and massage the leaves to soften them.
5. Add the dried cranberries, chopped almonds, and salt and pepper.
6. Mix until everything is well combined.
7. Serve.


Kale is an incredibly nutritious and versatile veggie that can easily be incorporated into a variety of dishes. We hope that these recipes have inspired you to embrace the superfood and start enjoying its immense health benefits. Bon appétit!