3 easy ways to prepare kale

massaged kale with avacado
February 19, 2016

Today I consider kale to be one of my favorite greens, but it took me awhile to get there. I was intimidated by how to cook it, I didn’t really like the taste, and I thought it was more trouble than it was worth. Turns out that kale is actually pretty simple to make and tastes delicious when properly prepared.


Here are my three favorite ways to prepare kale:

kale in steamer basket

Steamed and sauteed

  1. Place a steamer basket in a pot filled with ¼ – ½ cup of water, depending on the size of your pot.
  2. Bring water to a boil.
  3. Add a few cups of chopped kale to the pot and cover. Boil for 5 minutes.
  4. Remove the kale from the steamer basket and place in a separate bowl.
  5. Heat 2 tablespoons of olive oil in a saucepan over medium heat. Add a few cloves of chopped garlic. Throw in the kale and sauteed for a few minutes.
  6. Remove kale and season with salt and pepper. I usually squeeze a bit of lemon juice over the top. Optional: add some sunflower or sesame seeds for crunch.

steamed kale_finished

kale chips prep

Roasted (aka kale chips)

These are a delicious alternative to chips. My kids really enjoy them as well. You could try experimenting with spices to make different flavor combos, too.

  1. Preheat oven to 315 degrees.
  2. Line a baking sheet with parchment paper.
  3. Spread a few cups of chopped kale over the sheet.
  4. Drizzle olive oil over the kale and toss with your hands until the oil is distributed evenly.
  5. Season with salt and pepper and then bake for 5 -10 minutes – WATCH CLOSELY so the kale doesn’t burn.
  6. Let cool before eating.

kale chips_final


What? You didn’t know you should massage your kale. This is my favorite way to prepare kale. And, it’s the simplest.

  1. Place a few cups of chopped kale in a large bowl.
  2. Squeeze a little lemon over the kale.
  3. Add 1 – 2 tablespoons of olive oil plus salt and pepper to taste.
  4. Now it’s time to get messy. Using your hands massage the kale leaves for several minutes (around 3-4) working the lemon and olive oil into the leaves. The kale will become vibrant green and will wilt slightly.
  5. Toss some chopped walnuts and avocado over the kale and enjoy.


What are your favorite ways to prepare kale?

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