1 MAKE A SOUP
In a pot, sauté 1 chopped onion, then add 1 cup each chopped carrots and celery until soft. Add 6 cups water, 1 tbsp low-sodium soup base, and 1 cup black beans. Simmer uncovered.
Stir occasionally until beans cook. Add 1 bunch deribbed, chopped kale and cook until tender.
2 BLEND A SMOOTHIE
Blend 1 cup deribbed, chopped kale, 1 frozen banana chopped, avocado, 1 cup low-fat kefifir, and 1 stevia leaf until desired texture is reached.
3 TOSS A SALAD
Toss 1 bunch chopped kale with 1 tsp walnut oil. Combine with ½ cup chickpeas, 1 tsp each tahini and lemon juice, and 3 oz grilled chicken.
4 BAKE KALE CHIPS
Derib 1 bunch kale and tear into bite-size pieces. Spread kale over baking sheet and distribute 2 tbsp olive oil and 1 tsp salt throughout the pan, coating the kale. Bake at 350°F for 25 minutes, rotating the chips after 10 minutes.
5 MIX UP A PESTO
In a food processor, pulse 2 cups cut kale, ½ cup soaked cashews, ¼ cup each olive oil, lemon juice, and low-fat parmesan cheese, 2 tbsp balsamic vinegar, and 1 clove crushed garlic until desired consistency is achieved. Add salt and pepper to taste.
DID YOU KNOW?
A cup of kale has six times the daily value of vitamin K, which aids in blood clotting and bone health.