5 Easy Ways To Enjoy Kale

Megan Roosevelt, RD, LD

Founder of HealthyGroceryGirl.com

Did you know that 1 cup of kale has more vitamin C than an orange? Kale is incredibly versatile, and loaded with nutrients. If you’re new to kale, go slow. Try adding kale into a morning fruit smoothie, the sweetness from the fruit with mask the kale taste, but you will still benefit from all that kale has to offer, nutritionally speaking.

1. Add Kale To A Smoothie


Adding kale into a smoothie is one of the easiest ways to enjoy more kale. Remove the kale leaves from the vine and toss into your blender with fruit, ice and a plant-based protein powder for a nourishing start to your day!

2. Juice Kale!


If you’re a fan of juicing, add in some kale! A delicious juice combo I love right now is; 1 apple (cored and sliced), 1 orange (peeled) and 6 kale leaves. It’s simple and delicious!

3. Make Kale Chips

GpOCROCcapYsp5Uh4urbbm3qnyz2mtwawUe1TYi1BWgKale chips are crunchy, salty and a great alternative to potato chips. Here is my favorite recipe for Kale Chips. This recipe is from the Healthy Grocery Girl Nutrition Plan.


Kale Chips

Makes two servings

1 bunch kale, rinsed
1 tablespoon organic unrefined coconut oil, melted 1 teaspoons kosher sea salt

Preheat the oven to 375 degrees Fahrenheit. Next, rinse and dry kale. It’s important that the leaves are dry before cooking. Then, separate the leaves from the vine by grabbing a hold of the vine and “zipping” the leaves off of the stem. Chop (or tear) the leaves into bite-size pieces and place on a baking sheet. Drizzle with coconut oil and sprinkle with a pinch of sea salt. Make sure the kale is evenly coated. Bake kale chips for 8 to 10 minutes, or until the chips are crisp and dark in color. Kale chips can burn quickly so keep an eye on them. Kale chips are best when enjoyed fresh from the oven!

4. Kale Salad


Replace iceberg or romaine lettuce with Kale. Kale is rich in calcium, fiber, vitamins, minerals and anti-oxidants! Try my Simple Green Salad with Sunflower Seeds recipe. This recipe is also from the Healthy Grocery Girl Nutrition Plan.

Simple Green Salad With Sunflower Seeds

Makes four servings

8 cups of kale
8 tablespoons of unsalted sunflower seeds
4 tablespoons of Lemon Vinaigrette dressing (link to last week’s blog post) Sea salt

Wash and dry kale, then separate the leaves from the vine by grabbing a hold of the vine and “zipping” the leaves off of the stem. Chop kale leaves and place in to a medium size bowl. Add vinaigrette dressing and massage kale you’re your hands. This step will help the salad dressing absorb into the kale, for softer for delicious greens. Then top your salad with sunflower seeds, sea salt and enjoy!

5. Steamed Kale

Add steamed kale at dinner! I love making nourishing bowls of rice, beans, steamed kale, avocado, hemp seeds, salsa and a little fresh lemon juice!

For more recipes as well as meal plans and nutrition education check out the Healthy Grocery Girl Nutrition Plan! HealthyGroceryGirl.com/Nutrition-Plan