FoodRevitalize your winter diet with kale. 5 nutritious and tasty recipes for the season's superfood

Revitalize your winter diet with kale. 5 nutritious and tasty recipes for the season's superfood

Kale soup
Kale soup
Images source: © Getty Images | modesigns58

2:53 PM EST, January 17, 2024

Jelly candies are adored by both children and adults alike. Unfortunately, store-bought jelly often contains copious amounts of sugar and various detrimental additives. So, how can we prepare it at home, using healthier ingredients?

Start by feeding a handful of fresh kale leaves, two apples, and half a lemon into a juicer - preferably a slow juicer. Pour the resulting juice (approximately 1.27 cups) over gelatin (about 1.4 oz) and let it sit to swell for about 15 minutes. If you prefer, agar can be used as an alternative to gelatin. Just remember to follow the instructions given on the agar package. After these 15 minutes, heat everything on low heat. As needed, sweeten the mixture. Honey or fruit syrup, instead of regular sugar, are recommended since they also add an appealing color to the jelly.

Once all the ingredients have dissolved, pour the resulting blend into silicone molds or ice cube trays. Cool and then refrigerate at least for 2 hours, until the jelly sets.

Kale meatballs

Here's a simple and delicious idea for a fall or winter lunch.

Sauté finely chopped onion in a pan. Add a bunch of kale that has been washed and finely chopped. Sauté for a few minutes before transferring to a large bowl. Add raw egg yolks (2-3), milk (1/2 cup), and small pieces of wheat bread (2-3 slices) to the bowl. Combine these ingredients into a uniform mixture, then refrigerate for at least an hour. Afterwards, shape the mixture into meatballs and fry them in clarified butter. Serve over fresh kale leaves sprinkled with balsamic vinegar.

Caldo verde

In Portugal, this soup is often savored before the main meal or as a late dinner, and is frequently served at weddings or birthdays. Caldo verde stands out with its distinctive flavor and aroma, and is not complicated to prepare.

Heat olive oil (1/4 cup) in a large pot, then add spicy sausage cut into slices, such as chouriço or chorizo (10.58 oz). Fry for 5 minutes until the sausage browns on all sides.

Next, use a slotted spoon to remove the sausage, then sauté chopped onions and garlic slices (2-3 cloves) in the remaining oil for a few minutes. Add diced potatoes (6 medium), covering everything with cold water (8 cups), or use chicken broth to replace half of the water.

Simmer the soup on low heat for about 15-20 minutes, until the potatoes are tender. Let it cool down, then blend to smoothness. Add washed and chopped kale (1.10 lbs), bring to a boil once more, then simmer for 5 minutes. Season the soup with salt and fresh ground pepper.

Upon serving the Caldo verde, add the previously fried sausage into each bowl. To further enhance the flavor, accompany the soup with slices of bread lathered with butter and garlic.

Kale and corn salad

This salad perfectly complements roasted or grilled meats, especially fatty ones, such as pork neck.

Initiate the preparation by toasting sunflower seeds (about 4-5 tablespoons) on a dry pan until they turn golden. Next, wash and dry fresh kale (10.58 oz), remove the thick, hard stems, tear the leaves into pieces, and place them in a bowl. Prepare a dressing using olive oil (2.71 fl oz), juice from one lemon, 3 minced garlic cloves, and a pinch of Himalayan salt. Drizzle this over the kale, mixing thoroughly to ensure all leaves are coated. Once the volume of the kale halves due to the marinade, stir in toasted sunflower seeds and canned corn (5-6 tablespoons).

kale cutlets
kale cutlets© Getty Images | A_Lein

Kale pesto

The most traditional pesto version originates from Italy and is made using basil and pine nuts, but a succulent pesto can be made using kale. This pesto makes a tasty addition to pasta, fish, chicken, salads, or sandwiches. How do you prepare it?

Begin by washing a large handful of kale leaves, dry them, then tear or slice them into thin shreds. Blend the shredded kale with walnuts or cashews (3-4 tablespoons), garlic (2-3 cloves), grated parmesan (2 tablespoons), and the grated zest from one lemon. Towards the end, add olive or grape seed oil in an amount sufficient to achieve the desired pesto consistency. Lastly, season this delectable kale pesto with salt and pepper.

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