Leafy Green Recipes from Dr. Kale
Leafy Green Recipes from Dr. Kale
You may not think of coleslaw as sexy, and you’d be right—most coleslaw is far from a turn-on. But this colorful, lighter version brings the sexy back with superfoods like carrots and red, yellow, or orange bell peppers. It’s also a great way to enjoy your kale in the raw. Serves 8
- 1 10-ounce bunch kale, stemmed and roughly chopped (about 10 cups)
- 6 carrots
- 1 red, yellow, or orange bell pepper, cored, seeded, diced or thinly sliced
- 1 ½ cups kale-onaise (recipe below)
Fit a food processor with a shredder attachment. Shred the kale and carrots and transfer both to a large bowl. Add the bell pepper and Kale-onaise and toss well. Cover and refrigerate at least 1 hour or up to overnight before serving.
Per Serving (1 cup): 187 calories, 3 g protein, 10 g carbohydrates, 16 g fat (2 g saturated), 8 mg cholesterol, 2 g fiber, 591 mg sodium
DID YOU KNOW? When it comes to health, mayo gets a bad wrap because it’s often a highly-processed food. But both traditional mayonnaise and modern canola oil based versions are healthy in moderation. Most mayonnaise contains monounsaturated and polyunsaturated fats, two fats that are actually good for you.
Dress up any dip, sandwich, or dressing with this flavorful and healthy mayo that also offers the nutrient value of raw kale and fresh garlic. This creamy condiment will soon take the place of butter on your breakfast toast. Go ahead, we won’t watch. Spread em’. Makes 3 cups
- 2 cups packed chopped kale
- ½ teaspoon sea salt
- 2 garlic cloves, chopped
- 1 cup mayonnaise (organic if possible)
- Zest and juice of 1 lemon
In a food processor, combine the kale leaves, salt and garlic. Process until finely chopped. Add in the mayonnaise and lemon zest, lemon juice and process until smooth.
Per Serving (2 tablespoons): 60 calories, 0 g protein, 0 g carbohydrates, 7 g fat (1 g saturated), 3 mg cholesterol, 0 g fiber, 93 mg sodium
DID YOU KNOW? Fresh garlic, like kale, contains sulfur compounds that become more available to your body after crushing the cloves or mixing them with lemon juice. Garlic has been shown to help protect the heart and the brain by lowering the inflammation in blood vessels.
Cherry Kale Campari
This simple, refreshing, low-alcohol drink is the perfect aperitif. Juicy black cherries not only balance bitterness of the Campari, but their low glycemic index may also help regulate your blood sugar level, keeping hunger at bay. Cherries also contain potassium, which can help control blood pressure. And you’ll need all the help you can get, after indulging in a few of these with your paramour… Serves 2
- 1 ½ cup frozen pitted black cherries
- ½ cup packed ton kale leaves
- 4 ounces Campari
- 4 ice cubes
- 4 small fresh kale leaves, such as Red Russian
Place the cherries, kale, Campari, and ice cubes in a blender and blend until smooth. Pour into 2 chilled glasses and serve immediately with the kale garnish.
Per Serving (1 cup): 213 calories, 1 g protein, 29 g carbohydrates, 0 g fat (0 g saturated), 0 mg cholesterol, 2 g fiber, 9 mg sodium
DID YOU KNOW? Campari is a type of Italian bitters distilled from a secret blend of herbs. The drink was supposedly invented around 1920 in Florence by bartender Luca Picchi and Count Camillo Negroni, after whom the Negroni cocktail (a classic, Campari-containing concoction) is named.
Chocolate Kale Fudge Pop
These rich, indulgent fudge pops get a boost of fiber thanks to a hearty dose of kale. You might not think of fiber as sexy, but getting adequate fiber can lead to flatter abs and clearer skin. Fiber also helps to maintain the balance of healthy bacteria in your intestinal tract, which promotes immunity and can even enhance your libido. Seconds, anyone? Serves 8
- 1 cup granulated sugar
- 1 cup unsweetened cocoa powder
- 1 teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon ground coriander
- 2 cups warm water
- 1 cup torn kale leaves
In a large saucepan, combine all ingredients except kale and add the warm water. Bring to a boil, then reduce the heat and simmer for 2 to 3 minutes stirring occasionally until the mixture is smooth and thick. Remove from the heat and cool to room temperature. Place kale in a food processor and pulse until finely chopped. Stir the kale into the chocolate mixture and divide it among 8 ice pop molds and insert ice pop sticks.
Freeze for at least 4 hours before serving. The pops will keep for up to 3 weeks in an airtight container in the freezer.
Per Serving (1 pop): 127 calories, 2 g protein, 32 g carbohydrates, 1 g fat (1 g saturated), 0 mg cholesterol, 4 g fiber, 8 mg sodium
Beef Burger with Grilled Kale
You’ve been doing it in the car when nobody’s looking…but you don’t have to hide anymore. It’s time to come clean—and this finger-licking-good burger is so much more satisfying than those greasy drive-thru hockey pucks. Plus grass-fed beef is leaner and lower in calories than conventional beef. It even contains a unique fat that may help prevent cancer, diabetes, and heart disease. Talk about afternoon delight. Serves 4
- 1 pound grass-fed ground sirloin
- 4 teaspoons barbecue or steak sauce
- 1/4 teaspoon sea salt
- ½ cup crumbled blue cheese
- 4 large leaves kale
- 4 whole grain or whole-wheat burger buns
Place the sirloin, sea salt, barbecue sauce or steak sauce in a large bowl. Using your fingers, mix well and form the mixture into 4 patties.
Fire up the grill or heat a large grill pan over high heat. Grill the burgers 10 to 15 minutes, until they are brown on the outside but still slightly pink (but not translucent) on the inside. Top each burger with 2 tablespoons of the blue cheese. Transfer the burgers to a plate and tent with aluminum foil to keep warm. Add the kale to the grill for 2 to 3 minutes, turning often, until the kale is soft. Grill the buns halves for 30 seconds, cut side down. Remove from grill. Assemble burgers, placing grilled kale on bottom bun with the burger and top bun on top. Serve immediately.
Per Serving (1 burger topped with kale plus bun): 347 calories, 34 g protein, 28 g carbohydrates, 12 g fat (6 g saturated), 82 mg cholesterol, 4g fiber, 642 mg sodium
By: Dr. Drew Ramsey, MD