Friday, September 25, 2015

5 Ways to Sneak Kale into your Diet

Okay so here's the short version of my relationship with kale: I hear kale is a healthy superfood, I attempt to eat it, I don't like the taste of it, I find sneaky ways to get it into my diet.

kale recipes

After trying kale for the very first time, I didn't exactly understand what all the fuss was about...until I looked up the nutrition facts (featured below courtesy of  good 'ole Google). Kale is a great source of protein and potassium while having a pretty low calorie count. Not to mention, it's jam packed with vitamins and antioxidants. So I got creative. Yes, you can try to choke down kale soup, but here are a few sneaky ways to get kale into your diet while still pleasing the palate.


  1. Amount Per 


    Calories 33
  2. % Daily Value*
    Total Fat 0.6 g0%
    Saturated fat 0.1 g0%
    Polyunsaturated fat 0.2 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 25 mg1%
    Potassium 329 mg9%
    Total Carbohydrate 6 g2%
    Protein 2.9 g5%
    Vitamin A133%Vitamin C134%
    Calcium10%Iron5%
    Vitamin D0%Vitamin B-610%
    Vitamin B-120%Magnesium7%

Grilled Cheese and Kale

Okay, it sounds weird, but when it's melted in with cheese you can hardly taste the kale at all! I know grilled cheese doesn't sound like the healthiest option, but if you grab some whole wheat bread and low-fat cheddar cheese, you are good to go. Don't forget to chop off the kale stems first.


Mini Kale Breakfast Quiche

For this one, chop up 1 ounce of baby kale and throw it into a mixture of eggs, onions, tomatoes, and a little sharp cheddar cheese. Heat the oven to 350 degrees, pour the contents into a muffin tin, and bake 18 minutes for mini breakfast delights.

Kale Smoothies

This is one of my favorite ways to get in a large serving of kale without ever tasting it. I've tried a few different recipes but my favorite has to be a mix of Greek yogurt, bananas, strawberries, lemon juice, and skim milk with a full cup of kale.

Mixed Kale Salad

This one is pretty simple. Add a little bit of baby kale to your salad or  mixed greens for a tender, flavorful salad.

Kale Muffins

I haven't actually tried this one, but the recipe looks really delicious. Just chop baby kale and add it  into the mixture of other healthy ingredients like oats and flax seed. Bake for 35 minutes at 350 degrees and enjoy!


What are some of your favorite ways to sneak kale into your weekly diet?

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