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Kale- Why you need Kale in your diet and Kale recipies

By Edited Sep 22, 2015 0 2

Kale and recipe for lasagna with kale

Nutritional value of kale

Kale is one vegetable that you need to know about. And it's a vegetable that you should be consuming consistently.  For a leafy vegetable that is easy to grow, easy and inexpensive to buy, you simply cannot get more nutritional value for your money in another cruciferous vegetable.


Packed with nutrition

In one cup of  humble kale , you get a good amount of the following nutrients: folate, phosphorus, B1,B2,B3, magnesium, copper, tryptophan,calcium potassium, iron, Omega 3, Vitamin E, K, A,C, manganese, protein and fiber!



Disease fighter

   Studies  conducted on kale's nutritional stockpile and ability to fight disease, have  demonstrated its vast cancer fighting benefits, it's ability to help support the body's detoxification system, it's cholesterol lowering attributes, and it's flavonoid rich composition, 45 different flavonoids in all, which have both antioxidant and anti-inflammatory benefits.



Where to find kale and what to look for  

 The best place to look for kale is in your own garden or your local farmer's market, but it you are buying it at your grocery store, look for deep green coloration, no yellow or brown spots, no holes, and definitely don't buy leaves that look wilted. The smaller kale, and baby kale leaves, may be eaten raw. But the way to get the most nutrients out of kale is to steam it. The cholesterol binding material in the kale is better able to aid the removal of cholesterol when cooked this way. Sauteing, and cooking it like in a casserole style is also fine. So here are a couple of recipes to get you started on your way to eating some kale each day and  feeding your body right!




Lasagna with chicken and kale

This is a wonderful dish, full of vitamins, flavor and heartiness. Pair it with a white wine, and you're good to go.

1/2 cup butter

1 head of garlic, minced (alter amount to your taste)

1/2 cup flour

1 tsp salt

2 cups milk

2 cups organic chicken broth

1 cup each freshly grated mozzarella, divided

1 cup of freshly grated fontina,  1/2 cup pecorino cheeses 

1 chopped onion

1/2 tsp oregano leaves

1 tsp basil leaves

1/4 tsp ground black pepper

1 package lasagna noodles (about 12)

2 cups creamed cottage cheese or ricotta

4 cups boiled and shredded chicken

2 cups kale, chopped

1/2 cup parmesan for topping (if desired)


Roast garlic: turn oven to 450, chop off top of the head of garlic, place in foil, chopped part down. Let bake in oven about 20 - 30 minutes. Let cool for a few minutes, pop cloves out of garlic skins and mince. Turn oven down to 350.

Melt butter in saucepan over low heat, add minced, roasted garlic. Stir in flour and salt. Cook, stirring constantly, until bubbly. Remove from heat"stir in milk and broth. Heat to boiling, stirring constantly. Boil and stir 1 minute.

Stir in mozzarella cheese, fontina  and 1/2 cup of the pecorino cheese, onion, basil, oregano and ground pepper. Cook over low, stirring constantly until cheese is melted. 

Spread 1/4 of the cheese sauce in ungreased 13x9 pan. Place 4 lasagna noodles(uncooked) on top of the sauce. Spread half of the ricotta or cottage cheese over noodles. Repeat with another 1/4 of the cheese sauce, 4 more noodles and the remaining cottage cheese or ricotta. 

Top with kale, shredded chicken, 1/4 of the cheese sauce, the last 4 noodles and the remaining cheese sauce. Sprinkle top with parmesean cheese, if desired. 

Bake uncovered until noodles are done, about 35-40 minutes. Let stand 10 minutes before serving.

 Enjoy this wonderful dish! Manga!



Apr 16, 2012 8:38pm
Great kale info and recipes.
Apr 16, 2012 11:44pm
I like green smoothies with kale. Nice article.
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