3 Delicious And Healthy Recipes With Kale

Kale is low in calories and fat, rich in micronutrients and therefore very healthy. There are many vitamins, minerals, and fiber in winter vegetables. Above all, green leafy vegetables are rich in antioxidants, which are important for the protection of our cells.

Also, kale is rich in iron and calcium, making it a good alternative to meat. Since our immune system is weakened, especially in winter, you should enjoy this type of cabbage as often as possible.

As kale is not only a true health booster, it can also be prepared in many ways. So that important nutrients are not lost during cooking, prepare the cabbage as gently as possible by blanching it briefly or without overheating it.

Healthy recipes with cabbage kale

Kale and avocado soup

Ingredients for 4 people:

• 200g kale (frozen)
• 1 piece of ginger the size of a hazelnut
• 1 shallot
• 1 clove garlic
• 1 zucchini
• 2 avocados
• 1-2 tablespoons lemon juice
• 2 tablespoons olive oil
• 3-4 celery leaves
• 500 ml of coconut water
• 40 g of mixed nuts
• 2 stalks of dill
• Salt and freshly ground black pepper

Elaboration:

1. Thaw the kale. Peel the ginger, peel the shallot and garlic and chop everything very finely. Wash the zucchini, trim the ends and cut the zucchini into chunks.
2. Cut the avocados in half, remove the pit and remove the pulp from the skin. Cut into cubes and immediately drizzle with the lemon juice. Heat the oil, add the kale, ginger, shallot, garlic and coarsely chopped celery and fry. Add the zucchini and avocado pulp and sauté briefly. Pour in the coconut water, bring to a boil and cook covered for about 20 minutes.
3. Grill the nuts in a frying pan without oil, let them cool slightly and chop them coarsely. Wash the dill, pat dry and finely chop. Puree the soup, season with salt and pepper, pour into soup bowls and serve garnished with dill and walnuts.

This soup is quite thick. If you like it more diluted, you will only need to add more coconut water.

If you find kale in season you can also prepare the soup with fresh vegetables. To do this, separate the leaves from the stems, blanch them in salted water for a few minutes, rinse with cold water, drain and chop into large pieces. Then process as described in the recipe.

Kale pesto with hazelnuts

Ingredients for 3 people:

• 80 g of ground hazelnuts
• 300 g kale cabbage
• 2 cloves of garlic
• 1/2 cup nutritional or beer yeast
• 100 ml of hazelnut oil
• 130 ml olive oil
• Salt and pepper

preparation:

1. Lightly roast the hazelnuts in a frying pan without oil, let them cool and reserve. Clean, wash and drain the kale. Remove the leaves from the stems.
2. Chop the kale and blanch it in boiling salted water for 3 minutes. Drain in a colander, rinse with cold water, and drain well. Peel and chop the garlic.
3. Finely mash the kale, hazelnuts, garlic, nutritional yeast, and hazelnut oil in a bowl with a hand mixer. Then add 100 ml of olive oil and season with salt and pepper.
4. Pour the pesto into clean screw-top jars, top with 1 tablespoon of olive oil, and close the jars. Let the pesto sit in the refrigerator for 1-2 days before consuming it.

Kale chips with chilli and pine nuts

Ingredients for 4 people):

• 25 g pine nuts
• 250 g kale leaves
• 1⁄2 teaspoon chili flakes
• 2 tablespoons olive oil
• Salt

preparation:

1. Grill the pine nuts in a frying pan until golden brown, let them cool and crush them in a mortar.
2. Preheat the oven to 130 degrees, cover a tray with parchment paper. Wash the kale, remove the tough parts, and cut the leaves into chunks. Dry in a lettuce centrifuge.
3. Mix the leaves with the pine nuts, chilli and olive oil and spread on the tray. Let dry in the center of the oven for 45 to 50 minutes. For the first 20 minutes, place a wooden ladle on the oven door to keep it slightly open so moisture can escape. When the kale is crisp, season with salt and serve as soon as possible.

Instead of the pine nuts, you can also use roasted and salted peanuts or cashews. Kale chips also taste delicious with 2 tablespoons of nutritional or beer yeast and 1 teaspoon of chopped rosemary.