Kale is one of the most nutrient-dense plant foods. Just 1 cup of kale provides more than the daily requirement of Vitamins C, K and A. Kale also contains many cancer-fighting substances and several nutrients that protect eyesight as we age. Yet for many people, kale is an acquired taste. Try a recipe below to find one way you can enjoy this health promoting food.
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Make it a Full Plate Meal: Enjoy a generous serving of the skillet for breakfast, or any other meal during the day. Pick a 25% item of your choice. I would enjoy a sliced hard boiled egg.
75% fiber foods – white beans, kale, sweet potato, red onion, garlic, fresh rosemary, quinoa
25% foods – egg or other 25% item of choice
Make it a Full Plate Meal: Use the salad to Power Up your favorite casserole dinner this week. Grilled asparagus would round out the meal nicely.
75% fiber foods – pineapple, kale, carrots, asparagus, casserole veggies
25% foods – oil, dressing, unsweetened coconut, casserole
Recipe Note: Leave off the oil and be mindful of the dressing to keep the fat low in this recipe.
Make it a Full Plate Meal: This soup is absolutely perfect for lunch or a light supper. Double the veggies to increase the amount of fiber in the meal.
75% fiber foods – onion, carrots, parsnip, celery, garlic, kale
25% foods – oil, chicken, coconut milk
Recipe Note: Use low-fat coconut milk to reduce the amount of saturated fat in the recipe.
Make it a Full Plate Meal: Assemble the bowl as directed in the recipe and enjoy.
75% fiber foods – quinoa, sweet potato, chickpeas, kale, avocado
25% foods – dressing, oil
Recipe Note: Use just 1 tablespoon of oil to keep the calories and fat in the meal low.
Make it a Full Plate Meal: Scroll to the 3rd recipe on the page. Serve a generous bowl with a side of your favorite bread for the 25% item.
75% fiber foods – onion, red bell pepper, garlic, diced tomatoes, garbanzo beans, kale
25% foods – oil, bread