Kale – Superfood

There are so many amazing superfoods out there. They are readily available in various products on the market now, like protein powders, green powders and more. They can be very helpful in supplementing a healthy diet.

Kale is without a doubt one of the most popular superfoods available. Kale is much denser than other leafy greens, making it hard for some to digest in its raw form. While sautéing is the most common form of cooking kale, I love adding it into my smoothies or turning it in into flavorful crispy chips.

A myriad of brassica benefits

Belonging to the Brassica family, along with Brussel sprouts and cabbage, kale is dense in many nutrients. It’s assistance to our detoxification system is one of the greatest benefits of consuming kale on a regular basis. They help stimulate the liver, helping it produce an enzyme that prevents free radicals from attacking our DNA.

I strongly recommend trying all varieties of kale (my personal favorite is the curly kale). There are 45 known flavonoids (free – radical and disease fighting antioxidants) across all varieties of kale.

Below are two of my favorite kale recipes for some kaling inspiration 🙂

Crispy kale chips

Gluten Free, Superfood Enriched, Low Carb, Vegan Friendly, Fortified B vitamins

Ingredients

1 large bunch curly kale

2 tsp. olive oil

1 Tbsp. nutritional yeast

1 tsp. garlic powder

1/2 tsp. paprika

Sprinkle of Himalayan salt

Directions

Preheat the oven to 200 degrees. Wash and dry the kale. Note, it is very important that you dry the kale properly. If you leave them moist, the steam in the oven will turn make the chips soggy.

Add the washed and dried kale to a large bowl and massage with olive oil. Do not drown the kale in olive oil. Massage the oil in evenly. Tear the kale into smaller pieces.

Mix all the spices together and sprinkle over the kale. Toss until fully combined.

Spread the kale onto a parchment paper- lined baking sheet. Bake for 20-25 minutes, tossing half way through. Allow the kale chips to cool for a few minutes out of the oven, this will help to crisp them up even more.

Green smoothie

Gluten Free, Superfood Enriched, Vegan Friendly, Paleo

Ingredients

1 large handful washed kale

1 large handful washed baby spinach

1 tsp. chia seeds

1/3 cup mixed berries

1 apple, cored

1 scoop plant based protein

125ml filtered water

Directions

Add the water, protein powder and chia seeds to the blender cup. Next add the leafy greens, apple and berries. Blitz to combine. If the mixture is too thick, add more water and combine till smooth.

Have you tried these recipes? Let me know in the comments below. Tag me on Instagram @chefdot. I would love to see your creations!

Dot you later! X

About the author

Qualified chef, Health Coach and Nutritionist based in Johannesburg & Cape Town, South Africa

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