Archive for Author martin1g

Quick and Easy Roasted Kale Recipe

Quick and Easy Roasted Kale Recipe

Kale doesn’t really seem like the type of food that’s made for roasting. It’s a leafy green that looks better suited for salads and soups. But roasted kale is a healthy and tasty snack that’s not only a nice change from potato chips, but also provides good nutrition as its high in vitamin A, potassium and iron. When preparing this crispy treat, you can modify the recipe according to your preferred taste and adjust the recipe to suit the occasion. You can purchase kale at your local grocery store, supermarket or farmers market. It has gained a massive following over recent years and is considered to be one of the ‘superfoods,’ and is therefore becoming easier to come across than before.

Oven roasted kale is easy to make: the recipe calls for only a short list of ingredients, and only a small amount of time and energy. The main thing you need to take care of is to keep an eye on you’re the greens while they sit in the oven as you don’t want them blackened!

 Roasted Kale

» Read more

A Delicious Kale Salad Dressing

With so many health benefits to kale, it’s no wonder this leafy green has become the newest ‘superfood.’ Kale is rich in antioxidants with vitamins A, C and K. It’s also rich in iron, fiber and calcium.  There are many different kale salad recipes out there, as kale goes well with anything from walnuts, dried cranberries, apple, quinoa, cucumber or tomatoes.

It goes without saying that for any kale salad recipe, you will need a kale salad dressing that accompanies it well.  You can also try raw salad if you’re on a raw food diet or just want to make the most of the nutrients which are in your ingredients, especially the kale.

Kale Salad Dressing


The beauty of kale is that there are so many dressings that would match. You can keep things simple with just a splash of olive oil and balsamic for your kale. You could sweeten the dressing for kale salad by adding a teaspoon of honey to the mix, or adding a punch of flavor with some crushed garlic. Another way to add garlic to your kale salad dressing is to create the dressing about six hours beforehand and put it in a jar. Pop one whole clove of garlic into the jar and let the dressing sit in the fridge. When it’s ready to pour on the salad, it’ll have a lovely garlic taste to it. Using balsamic vinegar in your helps to break down the fibers in the kale salad leaves, therefore making it softer and easier to chew.

» Read more

Kale Chips Nutrition

Kale Chips Nutrition

A snack that’s healthy, cheap, easy to make and delicious seems too good to be true. Which is why so many people are curious about kale chips nutrition. The kale chips nutrition facts can be difficult to understand because nutrient levels are affected by whether you eat choose to eat roasted kale chips or whether you consume the kale raw.

Kale has a natural deep color. This deep color means this leafy green, the latest food to acquire the ‘superfood’ label, has highly concentrated nutrients. So you can expect to find antioxidant and inflammatory properties for your body, and the best part is, these properties are only slightly diminished when you roast kale, unless you’re roasting your kale to a black crisp, which we don’t recommend for taste or nutritional reasons. The nutritional qualities doesn’t vary greatly once roasted from that of raw kale.

Kale Chips Nutrition

» Read more

Growing Kale the Right Way

How to Grow Kale

Kale is a type of cabbage that is increasing in popularity. Growing kale is a great way to make you always have this versatile ingredient on hand when you’re making soups, salads or stews. It isn’t difficult if you have the right steps, and in fact, kale is one of the easiest vegetables to grow. Kale is a versatile leaf that tastes great, as well as being nutritious. It is also rewarding because it produces an ornamental plant that looks good in your garden or indoors.

Where Does Kale Grow?

You can grow kale indoors or outdoors, and the best thing about kale growing is that you can do it in almost any climate. While kale thrives during the colder seasons, you can grow kale almost any time of year as the plant is fairly resilient. During the colder months, make sure your plants are protected from any harsh chills or winds. Kale growth will slow down during the warmer months.

Kale growing is similar to growing broccoli, cabbage or brussel sprouts. You can start with planting the seeds in a small pot to get them started. The best time to plant kale is in Spring or at the beginning of autumn, so that their growing season falls in the winter months. You can also grow kale indoors in a pot.

Planting the Kale Seeds

Plant the kale seeds in the pot or garden bed, approximately 20 inches apart. This space will allow the kale plants to spread their leaves. Make sure the soil is moist, and that it’s also mixed with fertilizer. Plant the seeds about 1/2 an inch deep. It might be easiest to place all the seeds on a small piece of paper, using a pencil to push once seed into each hole. Cover up the holes with the soil, and give the pot or bed a good watering.

The Kale Plants

 It will take about four to six weeks to have your kale seedlings. To grow kale, you need to make sure the plants are getting enough water, as they tend  to need about 1.5 inches of water per week. If you’re growing kale in a small pot, you can transfer the kale to a garden bed when at has four or five leaves hanging off. Make sure the soil is fertile with a high nitrogen content.

Check your kale plants occasionally for pests, such as caterpillars or butterflies.

Growing Kale


Harvesting the Kale

The kale is ready to be harvested when you have sizable leaves, about 90 days after sowing the seeds, but this can vary depending on the climate of where the kale is growing, as well as the types of kale which you are growing. You can take a few leaves of kale at a time, to get the most out of each plant. Take a bunch of leaves at a time, and avoid picking from the middle of the plant. You need to leave some of the new leaves on the plant so that it can keep growing throughout the season. You should remove any of the older leaves, even if they’re not usable to reduce the chance of disease or pests. Harvest any leaves which are yellowing, and you can use these kale leaves for compost.

Storing Kale

Once you have harvested the kale leaves, you can store them in a plastic bag in the fridge, and they should last at least a few days. You can thrown smaller, firmer leaves straight into your favorite salad (check out our delectable kale salad recipe!), and larger leaves can be steamed and used in soups or stews.


You Say You Want a Kale Chips Recipe?

You Say You Want a Kale Chips Recipe

Kale chips are the go-to healthy snack of the new millennium Not only are they good for you, but they’re also tasty and crispy! Not only is roasted kale rapidly growing in popularity, but this crispy snack is much lighter than traditional potato chips, certainly less fattening and usually much thinner. To some people, green kale chips as an alternative to traditional potato chips may not sound appetizing, but we dare you to give this recipe a go and see what all the fuss is about! Once you’ve given it a try, you may find that a particular kale chips recipe has got you totally addicted.

We are going to give you step by step instructions on creating your own kale chips. This recipe is easy, and perfect for anybody who has never made them before.

Start with a bunch of kale leaves. In terms of the best types of kale best to use, we recommend using curly kale, which is often the easiest type of kale to find at your local supermarket or farmer’s market. However, feel free to try this kale chips recipe with different types of kale.

Preheat your oven to 350 degrees. Tear the soft leaves off the stem into bite sized pieces – each one will soon be a kale chip. Put the torn leaves into a salad spinner, and give the kale leaves a good rinse and dry with your spinner. It’s important to remove most of the water and moisture from your leaves for this kale chips recipe. Too much water will cause the leaves to steam, rather than go crispy, which is not what you want for crispy chips! If you don’t own a salad spinner, you could use some paper towels to carefully remove any excess water.

Spray some cooking spray onto a large tray. Carefully place the dried leaves onto the tray, trying to spread them out as much as possible. For this kale chips recipe, it’s important to try and have the leaves laying flat which will ensure they go more crispy. Use the cooking spray to cover your leaves, or if you prefer, you could opt for avocado oil which adds a different flavor.

Add the kosher salt, which will help to remove any excess moisture while the kale chips are baking, and it will also stick to your chips better now, rather than if you were to add the salt at the end when the kale chips are already dry. You can also get creative with your kale chips recipe, adding garlic powder, parmesan, ground black pepper or perhaps even chili powder.

Most recipes call for leaving the tray in the over for about 12 minutes. If the kale chips are crispy around the edges you will know your chips are ready to be taken out. They will also make a scratching sound along the tray if they’re shaken.

Kale Chips

With kale being a very affordable leafy green, and available almost all year round, this kale chips recipe is an excellent alternative to traditional potato chips! Plus, you can make the chips yourself in less than 20 minutes!  Prefer something to quench your thirst after such a delectable crispy treat?  Check out our yummy kale juice recipe or one of our thirst-quenching kale smoothie recipes!

Preparing Kale? Know What You Want To Make

Preparing Kale

Preparing kale is quick and easy, as long as you know what you’re doing. This healthy, nutritious and tasty leafy green can be prepared in a number of ways, depending on why you are preparing kale: are you making a kale salad, a kale smoothie, a kale juice, a kale soup or perhaps even kale chips? This versatile ingredient is available almost all year round, so it’s handy to have kale on hand in your kitchen. You may also find it can be added to some of your already-loved recipes.

Check your recipe to see if it mentions anything on how to prepare kale. However, one of the most important things when preparing kale, particularly if it’s not organic kale, is to give the leaves a good wash in a salad spinner. The cabbage family, which kale is a part of, is a type of plant which contains the most pesticides, so it’s very important to give kale a good wash before it is cooked or used. If you’re going to use it for a kale chips recipe, you need to make sure to remove most of the excess water to ensure your kale chips are crispy.

You will want to place the leaves in a deep bowl, and fill it with fresh, clean water. Massage the kale leaves with your fingertips to remove any dirt or pesticides from the leaves. You can place the kale on tea towels to dry, or use a salad spinner to remove the excess water.

Whether you decide to keep the kale stems when you are preparing kale depends on what you wish to prepare kale for. However, it’s not always necessary to remove the whole stem of the kale, only if you are making perhaps a kale smoothie, a kale juice recipe or kale chips. If it’s for a favorite kale salad recipe, or if you are going to prepare kale for a soup or stir fry, you have the option of retaining the stems, but just cut the base of the stem off with a knife.

How do you prepare kale? Well, this depends on what you are going to make. Ideal preparations include steaming, frying, boiling, baking or sautéing. Kale can also be eaten raw. Using kale for pesto, raw salad, a slushy or even for flatbread – the options are limitless! Depending on which variety of kale you are using, some kale leaves add a beautiful color and aroma to your salad or stew!

You can store your kale in the fridge for up to five days in a plastic bag or container if you’re not ready to use your kale in a recipe just yet. It’s best to take note of the date so that you know when your kale is past its used by date!


Preparing Kale

Kale is prepared differently depending on what you’re making
(CC Image courtesy of


In Search of The Perfect Kale Juice Recipe

In Search of The Perfect Kale Juice Recipe

There’s no better way to cleanse your body than with kale juice. Drum roll please!!! In search of the perfect kale juice recipe!

Kale, a member of the cabbage family is a versatile leafy green that can be used in soups, stir fries, salads and juices. It’s low in saturated fat, provides many antioxidants and it is very low in cholesterol. It contains lots of protein, fiber, iron, magnesium and it’s a great source of  Vitamins A, C and K. Beware kale juice doesn’t contain the same amount of fiber as whole vegetables or smoothies which retain the pulp, as juices remove the pulp. Kale juice is a great way to add extra nutrients to your diet, but not to provide a substitute for whole vegetables.

Infusing your favorite juice is a good way to create a nutrient explosion in the morning, afternoon or evening and to add some delicious flavor to your day. It’s also a healthy and tasty alternative to lemonade, sodas or sports drinks on a hot summer’s day. Kale juice will help you get through the hours with more energy than what a regular coffee could ever provide.


Kale Juice Recipe

CC Image courtesy of

Many recipes include other raw and nutrient-rich fruits and vegetables, such as apple, kiwi, orange, carrot and zucchini. You could also add the juice of berries, mint, ginger or lemon to alter the taste of the kale juice to create something new and different. Beetroot is a root vegetable that’s a welcome addition, and will also turn your juice completely pink!

You could add ingredients such as unsweetened almond milk or butter to add extra flavor to your juice, which are also packed in vitamins and minerals such as copper, zinc, iron, magnesium, calcium and potassium.

When you’re on a search for a new juice recipe, make sure it’s one which requires juicing and not blending, which would really be a kale smoothie recipe. If however you don’t own a juicer, you could put all the ingredients in a blender, along with a half cup water, and at the end of the recipe you can use a strainer to separate any unwanted pulp.

Kale juice recipe: Red Raw Kale Juice

2 large kale leaves

 2 apples

1/2 cucumber

1 beetroot (peeled)

2 celery stalks

1 knob of ginger (optional)

2 squeezes of lemon

Push all of the ingredients through your juicer (apart from the lemon which can be squeezed into your kale juice last). Watch the beetroot as it instantly adds a rainbow pink through your previously-green juice! Enjoy with a sprig of mint added to the top for decoration.

Note: You can change the ratio of the ingredients above according to your preferred taste, or, you could substitute the ingredients for something else that you prefer or for something that you may already have in the fridge! Why not try carrot instead of cucumber for a heavier juice? Or add sweeter fruits such as strawberries or oranges for a sweet, refreshing taste in the summer? Have fun with your recipe!  And…go wild!

The Different Types Of Kale

The Different Types of Kale

By now, you’ve probably heard of the latest superfood which is taking the world by storm: kale. But upon closer inspection of this leafy green, you’ll find there are different types of kale, each with a slightly different flavor and nutritional value. Kale is a type of cabbage, and there are three popular types of kale, which you can find at your local fruit and vegetable market, supermarket or farmer’s market.

While kale is usually available at any time of year, it is at it’s best in the northern hemisphere from September until the end of February. If you’re interested in growing your own kale, you’ll be pleased to know that while it can grow better in cooler climates, the various types of kale can be grown during any season and almost any climate.

First, you’ll also need to decide which varieties of kale you’re interested in growing, as they have different growth times. You can grow the different kale types either in a pot or a garden bed, depending on what space you have available. Make sure to provide shade if you are growing kale in summer. If it’s during the winter, try to position the seedlings in a space where they will receive some kind of sunlight. Growing kale requires a lot of water, and you’ll need to make sure to keep the soil moist.

No matter which of the types you choose to stock your fridge with, the leafy green is filled with antioxidants and is a great way to get some vitamins into your body. Kale is also versatile, which means you can use them in almost any dish! Buying kale at the supermarket also won’t break the bank.

To store kale, it is usually kept in the fridge wrapped in some plastic. It will keep for up to a few days. When it becomes wilted it no longer retains it’s strong taste.

Curly Kale


curly kale

Curly Kale (CC Image courtesy of Dave Fisher on Flickr)

Of all the varieties of kale, curly kale is the most popular, and the one you have probably seen in your local supermarket or greengrocer. While it has only gained popularity around the world in recent years, many people have been growing kale for a number of years. You can probably guess where it gets its name – the top of the green leaves tend to curl around and create a kind-of ripple effect.

Curly kale tends to be a vibrant green, sometimes with a deep purple running through the leaves. It can have a slightly bitter taste, depending on the age of the leaves. This type of kale is good in stir-fries, steamed with lentils or used in soups.

Red Russian Kale 

Unless you know somebody who is growing kale, red Russian kale can be more difficult to get your hands on. It can give the appearance of rocket leaves, but with of course a red color. It has a sweeter taste than the other varieties of kale. It is good for making chips, and can be used as a substitute for spinach. This leaves can be used raw, which also helps them to maintain their nutritional value.


red russian kale

Red Russian Kale
(CC Image courtesy of birdman on Flickr)

Lacinato Kale


Lascinato kale

Lascinato Kale (CC Image courtesy of photofarmer on Flickr)

This kale variety tends to be more wrinkled, and the leaves display a bluey green color. The leaves are long and the stalks can be thick and sturdy. Rather than being a bitter taste, it tends to taste more nutty.

Lascinato may also go by the name of black kale, Tuscan Kale or Dinosaur kale. This variety is good to steam or blanch in hot water or a salty broth.

Recent Entries »