Amazing Kale
Kale, amazing kale is one of my favorite vegetables.  It's low in calories, only 36 per cup, high in fiber, its filled with minerals such as iron, magnesium and calcium in addition to being a powerhouse of antioxidants including vitamins A, C and K. Kale will help lower your cholesterol, reduce your risk of heart disease and best of all its a great anti-inflammatory food.

Sometime in the next few weeks I'll plant kale in my garden and in just a month or so it will look like the image you see here of my kale in last years garden.  The best thing in the world is to go into the garden, pick some fresh kale, rinse it off and make some kale salad or crispy kale right out of the garden.  

Today's recipe is for my "Famous Kale Salad"

  • 1 bunch of kale greens kale salad
  • handful of dried cranberries or currents 
  • handful of sunflower seeds and/or pumpkin seeds 
  • 2 T olive oil 
  • 2 T fresh squeezed lemon juice 
  • 1 T raw honey 
  • pinch of so of cayenne pepper
  1. Begin by taking the kale greens off of the mid-rib and breaking into bite size pieces.   Wash well
  2. Make your salad dressing by mixing the olive oil, lemon juice, honey and cayenne pepper in a small bowl
  3. Pour the dressing over the kale greens and "massage" them.  What I mean is just squeeze the greens with the dressing for about 30-60 seconds.  This will allow the lemon juice to begin to break down the fibers in the kale so that they will be easily absorbed in your body.
  4. Add the sunflower, pumpkin seeds and cranberries or currents
  5. mix and enjoy
  6. the salad can be stored in your refrigerator for a day or so and just gets better and better
If you have other amazing kale recipes, please share them below.  Don't forget to share your thoughts in the comments section. I'd love to hear from 


Carol Cunningham

Date 4/3/2013

Your recipe sounds yummy. I am not sure whether we can get kale here in Cairns, Far North Queensland, Australia .. But you will send me on a mission this weekend to go and check the farmers markets for some. Will let you know if I find some . Is there a substitute you suggest?

Bonnie Rogers

Date 4/4/2013

Carol, Let me know if you can find it, if you can’t my guess is that you can grow it, it’s pretty simple. What other greens can you get and I’ll let you know what you can substitute, post here or email me at [email protected]

Toni Nelson

Date 4/4/2013

The photo makes the Kale look so delicious! Someone mentioned Kale Chips. Hmmm I guess you would just bake the Kale?

Bonnie Rogers

Date 4/4/2013

you can take the kale, strip it off the midrib, put some olive oil on it, a little sea salt and put it on a cookie sheet at 375 for 10 minutes.

The Famous Ashley Grant

Date 4/5/2013

Thanks for the post! My favorite way to eat Kale is as Kale chips. Yum!

Bonnie Rogers

Date 4/4/2013

Ashley, I love kale chips – I make them in the oven and sometimes I make wonderful “Cheesy Kale” which are dehydrated vegan chips ymmmm


Date 6/25/2014

Love Kale – but have the bad habit of cooking it in a way that makes it not so healthy. ;( I thought kale was harvested after the first frost. Is that a myth? Eydie :)

Bonnie Rogers

Date 4/6/2013

Eydie, you can harvest kale all season long, it gets a little sweeter after the first frost. Why do you say your kale isn’t healthy, how do you cook it?

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