How to Eat Kale: The Ultimate Guide & The Only Recipe You’ll Ever Need

Ah, kale. The leafy green that everyone loves to hate, but most people just don’t know how to eat kale. And therein lies the problem.

As an Ayurveda consultant, kale is a green that I highly recommend and always try to convince people to give a chance. 

It’s especially great for people with a Kapha body type and constitution. 

Kale is bitter and astringent, two tastes that pacify Kapha nature which is characterized by the elements of earth and water. 

A naturally Kapha person, or someone with a Kapha imbalance, is prone to qualities that are heavy, slow, steady, solid, cold, soft, and oily. These pertain to all areas of the body, inside and out. Kale helps to balance out these qualities.

But I agree, raw kale can be very bitter and hard to chew. Do not give up hope!

There are many delicious ways to eat kale, both raw and cooked.

The recipe I’m about to share with you will turn you into a big fan of kale (fingers crossed). 

I have used it to turn many of my friends and family members into kale lovers!

But first, I’m going to share with you all of the reasons why you should try this recipe and incorporate kale into your diet.

By the end of this post, you will be a kale expert, and advocate its worthiness to everyone you know. 

Why Kale is More Than Just a Trend

In the past decade, kale has gone from a limp dish decoration to a gigantic superfood, especially in the Health & Wellness industry. 

And it makes sense. Kale is loaded with many vitamins and minerals, surpassing many of its leafy cousins in nutritional benefits. 

But the dawn of kale is centuries old and a staple for many cultures and countries across the globe.

Here is a list of its main nutritional benefits:

1. Kale is a nutritional powerhouse. It’s packed with vitamins A, K, C, B6, manganese, calcium, copper, potassium, magnesium, thiamin, riboflavin, niacin, iron, and phosphorus.
2. Kale is antioxidant rich with quercetin and kaempferol. These are known for their potential to counteract oxidative damage by free radicals.  This is great news! Because oxidative damage increases the speed of aging and causes many diseases. 
3. Kale is your heart’s best friend. The fiber, potassium, vitamin C, and B6 are an excellent supporter of heart health
4. Kale supports vision (both internal and external). Kale is a great source of lutein and zeaxanthin. These not only give kale its beautiful hue of deep green but it also protects against macular degeneration and cataracts.
   In Ayurveda, Kale also supports Pitta individuals because of its cooling effect on Pitta’s fiery and inflammatory nature. Pitta energy governs sight. The external properties of sight such as the eyeball itself and vision, and also our internal vision, known as our intuition. 
5. Kale grows strong bones. The vitamin K in kale is crucial for osteocalcin modification, the necessary process for strong bone formation. Vitamin K improves calcium absorption and reduces urinary excretion of calcium as well.
6. Kale is highly anti-inflammatory. The omega 3 fatty acids help fight against arthritis, asthma, and many autoimmune disorders.
7. Kale is excellent for digestion and detoxification. Digestion and detoxification are the two main remedies in Ayurveda for disease prevention and cure. The fiber and sulfur aid in digestion and liver health. Fiber promotes regular bowel movements and healthy gut bacteria. Sulfur aids the liver in the detoxification process. 

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What is Kale?

The Origins of Kale

Just like Ayurveda, kale can be traced back to ancient times. As far back as 2,000 years ago. 

Kale grew wild in the Mediterranean and Asia and was first harvested for medicinal use and was later used as a food source. 

The original kale plant had smaller leaves and less flavor than it does today. But centuries of selective breeding of this plant created multiple varieties ranging in color and texture. Also giving kale bigger leaves and a more robust flavor.

Kale was brought to America in the 17th century. Fast forward to recent times and it’s now hailed as a superfood. 

Kale Nutrition

Key Vitamins and Minerals in Kale

We already went over the key vitamins and minerals of kale listed above, but here is a breakdown of what each vitamin and mineral does for the body: 

Vitamin A: Kale is very high in beta-carotene, an antioxidant that the body can convert into vitamin A. This nutrient is essential for vision, the immune system, and skin health.

Vitamin K: Kale is one of the best sources of vitamin K, which is crucial for blood clotting and bone health. A single cup of raw kale can provide well over 600% of the Daily Value (DV) for vitamin K.

Vitamin C: An important antioxidant, vitamin C is necessary for the synthesis of collagen, the most abundant structural protein in the body. Kale provides a significant amount of vitamin C, supporting skin health and immune function.

Vitamin B6: This vitamin is involved in the metabolism of proteins and the formation of red blood cells. Kale contains vitamin B6, contributing to energy metabolism and cognitive development.

Manganese: An essential trace element, manganese plays a role in the formation of connective tissue, bones, blood-clotting factors, and sex hormones. It also supports metabolic function, calcium absorption, and blood sugar regulation.

Calcium: Known for its role in bone health, calcium is also important for heart, muscle, and nerve function. Kale is a good plant-based source of calcium, offering a bioavailable form of this mineral.

Potassium: Essential for heart function and plays a key role in muscle contraction and nerve transmission. Kale is a good source of potassium, which can help counteract the effects of sodium on blood pressure.

Magnesium: Involved in over 300 enzymatic reactions, including energy creation, muscle movement, and nervous system regulation. Kale provides magnesium, contributing to these vital processes.

Iron: Crucial for the formation of hemoglobin and oxygen transport in the blood. Kale contains non-heme iron, which is best absorbed when consumed with a source of vitamin C.

Comparison to Other Leafy Greens

Kale takes the cake (ironically) when it comes to other popular leafy greens. While spinach, swiss chard, and romaine lettuce are very nutritious, they do not provide the same amount of health benefits as kale.

Spinach

Spinach offers high levels of vitamin A and K and is also a good source of iron and magnesium but it contains oxalates that can reduce calcium absorption. 

Like kale, spinach is also good for eye health.

It has a milder flavor than kale and can be used in many recipes. 

While I enjoy spinach in its raw form or even in green juices, I prefer kale in my soups and cooked meals.

Spinach takes on a wilted almost slimy texture when cooked. Kale, being the superfood veggie that it is, keeps its structure and texture when introduced to heat. 

Swiss Chard

Swiss chard is also high in vitamins A, K, and C, as well as minerals like magnesium, potassium, and iron. While swiss chard is still very nutritious it does have less calcium than kale.

Swiss chard is known to regulate blood sugar levels and it supports bone health. 

Swiss chard is also bitter like kale, but can sometimes take on a grainy texture.

Romaine Lettuce

Romaine lettuce is lower in vitamins and minerals compared to kale, spinach, and swiss chard, but still contains vitamin A and K.

However, romaine lettuce is not a very nutrient dense leafy green but still offers health benefits like hydration, and support for bone health and digestion.

It goes without saying what romain lettuce is widely used for: salads, sandwiches, and burgers.

While the comparison above clearly shows kale as the contender, it’s important to have a variety of veggies in the diet. Make sure to eat all the colors of the wind, I mean rainbow. 🙂

Health Benefits of Kale

Boosting Digestive Health

As we know, kale is very high in fiber which bulks up stool and prevents constipation. 

In Ayurveda, constipation is not just a minor inconvenience. If ignored it can cause many serious health issues. It also assists in preventing digestive disorders such as diverticulitis (small bulging pouches that form in the digestive tract) and hemorrhoids.

Fiber is also a prebiotic providing delicious food for gut bacteria, leading to a healthy happy microbiome. The microbiome is another VERY important part of Ayurvedic medicine. 

A healthy balance of gut bacteria is crucial for digestion, nutrient absorption, and immune function.

Keeping your gut bacteria healthy by feeding it food that it likes prevents the bacteria from eating the lining of your stomach causing a myriad of issues. 

Microbiome and digestive health prevents many, if not all, diseases and illnesses ranging from acute to chronic diagnoses. 

The nutrient list of kale often skips over its hydration benefits, but the water content is essential for softening stools and promoting healthy bowels.

Enhancing Immune System

The vitamin C in kale stimulates the production of white blood cells which protect the body against infections. 

Vitamin C is also responsible for protecting cells from free radicals and supports the skin’s barrier function, which is the body’s largest line of defense against pathogens.

The beta-carotene in kale is converted into vitamin A in the body. This maintains the health of the skin and mucosal cells which are found in the nose, throat, and digestive tract. 

Mucus production in these areas is crucial as it is the first line of defense against pathogens.

Vitamin K in kale is essential for the production of certain proteins that regulate immune function, and also plays a role in the innate immune response.

The minerals in kale are important for immune health. 

Zinc is crucial for the development and function of immune cells, iron is needed for the growth of immune cells and their differentiation, and selenium helps prevent cellular damage from free radicals.

Inflammation is one the major serious causes of issues in the body. Chronic inflammation suppresses the immune system. The components of kale protect against unnecessary inflammation and maintain an effective immune response.

Lastly, kale helps to support detoxification pathways ensuring the efficient removal of toxins and pathogens from the body. 

Role in Weight Management

Kale is an excellent addition to your diet because it offers loads of support for weight loss and management. 

Kale is very low in calories. You can consume large amounts of kale (as you’re about to find out in the recipe below), which means you also can consume large amounts of all those extremely healthy and nutritious vitamins and minerals in one sitting. 

Seeing as how I have already pounded it into your head, you know that kale is high in fiber, nutrient dense, high in water content, and supports healthy bodily functions such as metabolism and the immune system. 

For these reasons, kale is not a veggie that you should idly skip over in the grocery store. Give this guy a chance and reap the many benefits it has to offer.

Now that I have repeatedly mentioned the health benefits of kale so that you never forget it, let’s move on to the different types, where to buy, how to prepare, and how to eat kale. 

Types of Kale

Curly Kale

Curly kale is the most common type of kale you’ll find in the market (and also in the easy and delicious recipe below). 

This variety of kale is bright green and tightly curled along the edges. It is known for its texture and slightly peppery and bitter flavor which softens when cooked. 

And I’m going to repeat this just for the sake of it, curly kale is a POWERHOUSE.

Lacinato Kale

Lacinato kale goes by many names. The one you may be the most familiar with is dinosaur kale, or Tuscan kale. 

Famous in Italian cuisine, it is distinguished by its unique texture and appearance. Lacinato kale has dark blueish-green leaves and a slightly wrinkled texture which resembles the skin of a dinosaur. Hence, it’s nickname. 

Instead of tightly curled leaves, lacinato kale has a bumpy texture. Lacinato kale is more tender and has a slightly sweeter and nuttier flavor. 

Haters of raw kale may find this variety more enjoyable in salads. 

Lacinato kale has all of the same health benefits and nutrients as curly kale making it a great substitute when you’re looking to switch things up with a different texture and flavor profile. 

Red Russian Kale

Red Russian kale is known for its unique appearance. It has large frilly leaves and has a striking reddish purple, almost pink color, in the veins and stems. 

Red Russian kale has a softer texture and more subtle taste than curly or lacinato kale. 

It is sweet and nutty like that of its cousin, lacinato kale, but lacks the amount of fiber. Red Russian kale is also an excellent choice and much more palatable for consumers of raw kale. 

Baby Kale

Baby kale does not refer to a variety but rather the time it is harvested. It most commonly comes from curly, lacinato, or red Russian.

Baby kale is the young and tender leaves of a kale plant. This kale packs the same nutrient density as its older self but has a softer texture and a milder, less bitter taste, making it more versatile and appealing to a wider range of palates.

Baby kale is popular because it often does not require the preparation that mature kale does. 

How to Buy Kale

Identifying Fresh Kale

In Ayurveda, it is always best to opt for fresh, whole, organic ingredients. These ensure the proper functioning and efficiency of your digestion. 

Here are some key indicators that can help you choose the freshest kale:

Color: Fresh kale leaves should have a vibrant, deep color. Depending on the variety, this could be a rich green, dark blue-green, or even purple for certain types like Red Russian kale. The color should be uniform and lively, without any yellow or brown spots.

Leaves: Look for crisp, sturdy leaves. They should not be wilted, limp, or drooping. The edges should be free from browning or curling, which can indicate age or poor storage conditions.

Firmness: Fresh kale leaves should feel firm and springy to the touch. When you handle them, they should stand up well and not feel soft or mushy.

Stems: The stems should also be firm and crisp. While stems are generally tougher than the leaves and many people choose to remove them before cooking, they should not feel woody or overly hard, which can indicate that the kale is older.

Odor: Fresh kale should have a “green” or slightly peppery smell. It should not have any sour or off odors, which can indicate spoilage or beginning stages of decay.

Damage: Avoid kale with any signs of insect damage or disease, such as holes in the leaves or black spots, which can affect the quality and taste of the kale.

Moisture: While a slight amount of moisture can help keep kale fresh, excessive water on the leaves can promote decay. The leaves should not be wet or slimy to the touch.

Remember, the freshest kale will not only taste better but also offer more nutritional benefits, as nutrient content can decrease over time or with improper storage.

Organic vs. Non-Organic Kale

We are all familiar with the continuous debate of organic vs non-organic. 

In my line of practice, I ALWAYS tell my clients to opt for organic ingredients when possible. This doesn’t mean everything you buy needs to be organic if it’s not in the budget.

Setting $20 aside each month to use towards organic fruits and veggies is a great first step. A bushel of organic bananas where I live in California is only $1.30. 

Price cannot always be an excuse. 

Plus, organic foods, especially fruits and veggies taste better and are smaller in size, making it great for people on a weightloss journey or just managing weight in general. 

The main concern is the harmful effects of pesticides. Pesticides are responsible for a growing number of autism and mental health issues in children as well as pregnant women. This is a crucial time for growth and development and pesticides can hinder this greatly. 

Pesticides are also linked to many diseases and illnesses. 

While one day our bodies may evolve to handle the effects of pesticides, it’s too early to tell when that may be. 

In the meantime, be cautious. I don’t always eat organic, especially when eating out. It’s hard to do. But when I’m grocery shopping, I always check to see if an item is offered in the organic version and use my best judgement on price, brand, etc.

Start small and switch to organic items here and there.

1% is better than no percent. 

Here are some comparison of organic kale vs non-organic kale:

Farming Practices:

Organic Kale: grown according to organic farming standards that use natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible. Organic farming practices rely on crop rotation, compost, and biological pest control to maintain soil health and control pests and prohibit the use of synthetic pesticides, herbicides, and fertilizers.

Non-organic Kale: grown using conventional farming practices that often involve synthetic chemical pesticides and fertilizers to enhance plant growth and prevent disease and pest problems.

Pesticide Use

Organic Kale: organic farming may use certain approved pesticides but they are generally natural or non-synthetic. Organic kale tends to have lower pesticide residues compared to non-organic kale.

Non-organic Kale: typically has higher levels of synthetic pesticide residues. Kale frequently appears on the Environmental Working Group’s “Dirty Dozen” list, which ranks fruits and vegetables with the highest levels of pesticide residues.

Nutritional Content

Some studies have shown that organic kale has higher levels of antioxidants and nutrients because of the stress it undergoes to fight off hungry pests when it can’t rely on chemical pesticides. However, the differences are variable depending on other factors such as variety, soil quality, and environmental factors.

Whether you opt to buy organic or non organic is up to you. This relies on your view of health, environmental impact, and budget. 

Keep in mind, that if you do opt for the non organic, make sure to wash the leaves and stems thoroughly as this may reduce pesticide residue and contaminant consumption. 

Where to Buy Kale

Kale is widely available and can be purchased from several places, depending on your location and preference for organic or conventional varieties. Here are common places where you can buy kale:

Supermarkets and Grocery Stores

Kale is a staple in most supermarkets and grocery stores, often found in the produce section. 

Both organic and conventional varieties are usually available year-round. 

Make sure to use the check list above in the How to Buy Kale section of this post.

Farmers Markets

Buying kale from farmers’ markets is a great way to get fresh, locally grown produce. 

Farmers’ markets often offer a variety of kale types that might not be available in supermarkets. 

It’s also an excellent opportunity to support local farmers and growers that are local. 

Who knows, your kale supplier could be a neighbor from down the street. 

You can search online for farmers markets in your area and a nearby town.

Online Options

Many online grocery services and delivery apps offer kale among their produce options. 

This can be a convenient way to shop for kale and other groceries without leaving home.

There are always websites available online that will ship kale to you. 

The only downside is you aren’t able to inspect the kale yourself.

Garden Centers and Nurseries

If you’re interested in growing your own kale, garden centers and nurseries sell kale seeds and sometimes young kale plants. 

Kale is relatively easy to grow in a variety of climates, making it a good option for home gardens.

Plus, there is no greater feeling than growing and picking your own food. 😀🥬

When is Kale Season?

Best Time to Buy Kale

Kale is a hardy little leaf and can grow in a variety of climates. It thrives best in cooler climates making the fall through spring the peak season, but because of its hardiness you can typically find it year round. 

In Ayurveda, it’s best to eat according to your dosha and the seasons. Eating in harmony with nature’s cycles ensures optimal health and digestion.

Because kale is great for pacifying Kapha, it’s best to eat kale during the season that correlates to the Kapha dosha. 

Late winter and spring are the times of year that Kapha accumulates in the body leading to colds, congestion, and lethargy. Kale helps to counteract this reaction in the body.

Although kale can be eaten year round, opt for raw versions of kale with sweet dressing in the summer to counteract the heat or use the recipe below in moderation. 

Seasonal Variations in Flavor

Kale is known for its ability to withstand frost. In fact, a light frost can make kale sweeter and more flavorful. The cooler months are considered the best time to consume kale.

Spring is a good time for kale as well. This is the time when tender young leaves are at their best. Perfect for salads. As temperature rises throughout spring and into summer, the taste of kale can become bitter. 

How to Prepare Kale

Removing the Stems

There are two main methods to remove stems from kale leaves. 

Here’s a step-by-step guide on how to efficiently remove kale leaves from the stems:

Method 1: Stripping by Hand

Wash the Kale: Begin by thoroughly washing the kale leaves under cold running water to remove any dirt or residue. Pat the leaves dry with a clean towel or use a salad spinner to remove excess moisture.

Hold the Stem: Pick up a kale leaf and hold the bottom of the stem with one hand.

Strip the Leaves: With your other hand, firmly grasp the base of the leaf where it meets the stem. Gently but firmly, pull your hand along the length of the stem, stripping the leaf away as you go. The leaf should come off easily, leaving the stem behind.

Repeat: Continue with the remaining kale leaves until all have been stripped from their stems.

Method 2: Using a Knife

Prepare the Kale: After washing and drying the kale leaves, lay a leaf flat on a cutting board.

Cut Along the Stem: Using a sharp knife, cut along both sides of the stem, from the bottom of the leaf up to the top. You can do this by either slicing down each side of the stem to remove it in one piece or cutting the leaf away from the stem in two halves.

Discard the Stem: Remove the stem and set it aside. You can save the stems for composting or use them in recipes where their texture won’t be as noticeable, such as soups or smoothies.

Chop the Leaves: Once the stems are removed, you can then chop the kale leaves into the desired size for your recipe.

These are the two most common methods, but you can also opt for a handy little herb stripping tool that makes the process faster and less messy. They are fairly cheap and make a great addition to the kitchen gadget drawer. 

Chopping Techniques

1. Prepare the Kale

Wash and Dry: Begin by thoroughly washing the kale leaves under cold running water to remove any dirt or residue. Shake off the excess water, then pat the leaves dry with a clean towel or use a salad spinner to dry them effectively.

2. Remove the Stems

Use your preferred method mentioned above.☝️

3. Stack the Leaves

After the stems are removed, stack several kale leaves on top of each other on the cutting board. This makes it easier to chop a larger amount of kale more efficiently.

4. Roll the Leaves

Roll the stacked leaves tightly into a cigar-like shape. This technique, known as “chiffonade,” is especially effective for creating thin, uniform strips of leafy greens.

5. Slice the Kale

For Thin Strips: Using a sharp knife, cut across the rolled kale, creating thin ribbons. This is ideal for salads or garnishes where a finer texture is desired.

For Chopped Kale: If you prefer a more chopped texture, after slicing into thin strips, give the kale an additional rough chop in different directions until the pieces are the desired size.

How to Store Kale

Storage Tips

Storing kale properly can significantly extend its freshness and nutritional value (which is why we eat it in the first place). 

Here’s how to store kale to keep it crisp and fresh:

Do Not Wash Before Storing: Washing kale before storing can add excess moisture, which may accelerate spoilage. It’s best to wash kale just before you use it.

Wrap in Paper Towels: Lightly wrap the kale in paper towels. The paper towels will absorb any excess moisture, helping to keep the kale dry and prevent it from becoming slimy.

Use a Plastic Bag: After wrapping in paper towels, place the kale in a perforated plastic bag or a plastic bag with some holes poked in it for ventilation. Alternatively, you can use a reusable produce bag if you prefer not to use plastic. The goal is to allow for some air circulation while maintaining a high humidity environment to keep the kale from drying out.

Store in the Crisper Drawer: Place the bagged kale in the crisper drawer of your refrigerator. The crisper drawer is designed to hold a more humid environment than the rest of the refrigerator, which helps keep leafy greens like kale fresh longer.

Temperature: Kale is best stored at a cold temperature. Your refrigerator should be set to maintain a temperature near 40°F (4°C) for optimal freshness.

If you’re using your kale within a few days you can store it like a bouquet of flowers.

Trim the ends of the stems slightly, place the kale in a glass or jar of water, and loosely cover the leaves with a plastic bag before refrigerating. Change the water every day or two.

Even with the best storage methods, fresh kale is best used within about a week for optimal flavor and nutrition.

Understanding Kale Leaves and Kale Stems

Nutritional Differences

While both the leaves and stems contain vitamins and minerals, it is the leaves that carry the antioxidants and the stems that pack the fiber.

Many people choose to discard the stems and only consume the leaves, but I prefer to leave the stems on.

I chop off the roughest part at the end of the stem and chop the kale width wise.

Although, keep in mind that stems are tougher and harder to digest than the leaves. In this case, if you leave the stems on, eat kale at lunch time when your digestive fire, or agni in Ayurveda, is at its peak and will be able to digest the stems properly and thoroughly. 

Culinary Uses for Kale Stems

The stems of young or baby kale are much more tender and can often be eaten without removal. 

Taste a small piece to decide whether to strip the leaves or use the whole leaf, stem included.

If you prefer not to waste the stems, consider using them in dishes where their texture will be softened through cooking, such as stews, soups, or stir-fries. 

They can be finely chopped or blended into pesto or smoothies.

Can You Eat Kale Stems?

Yes! You can definitely eat kale stems and you should.

Here are some quick and easy ideas on how to use kale stems:

Recipe Ideas Including Kale Stems

Pickled Kale Stems with Ayurvedic Spices

1 cup vinegar (white vinegar, apple cider vinegar, etc.)

1 cup water

1/4 to 1/2 cup sweetener (adjust to taste)

2 tablespoons salt (this assumes the use of 2 cups of liquid; adjust if using more or less liquid)

Combine vinegar, water, sweetener, and salt in a pot and bring to a boil. You can also add spices for extra flavor.

Vata: use jaggery or maple syrup as a sweetener; use mustard seed, ginger, cumin seed, or asafoetida for pickling spice.

Pitta: use raw honey as sweetener; use fennel seed, coriander seed, cumin seed, turmeric, or cardamom.

Kapha: use jaggery or maple syrup as a sweetener; use black pepper, ginger, mustard seed, fenugreek, or turmeric. 

Place the kale stems in a clean jar and pour the hot pickling solution over them. 

Let them cool to room temperature, then seal the jar and refrigerate. 

Play around with different sweeteners and spices until you find one that suits you. Pickled kale stems can add a tangy crunch to salads, sandwiches, and more.

Kale Stem Pesto

Combine chopped kale stems with garlic, nuts (such as walnuts or pine nuts), olive oil, and lemon juice in a food processor. Blend until smooth.

This pesto can be used on pasta, bread, or as a veggie dip, adding nutrition and flavor.

Roasted Kale Stems

Toss chopped kale stems with melted ghee, salt, and any desired seasonings (depending on your dosha).

Spread them out on a baking sheet and roast at 400°F (200°C) until they start to brown and become tender, about 15-20 minutes.

How Can I Make Raw Kale Easier to Eat?

Massaging Kale

Massaging kale is a simple technique that softens the leaves, making them more palatable and easier to digest, especially when eating them raw in salads.

The process involves using your hands to gently rub the leaves, which breaks down some of the tough fibers. 

Here’s how to do it:

Step 1: Prepare the Kale

Wash and Dry: Start by thoroughly washing the kale leaves to remove any dirt or debris. Shake off any excess water and pat the leaves dry with a towel or use a salad spinner.

Remove Stems: Tear or cut the leaves away from the thick stems, which are tough to eat even after massaging. You can chop the kale into bite-sized pieces or leave the leaves whole, depending on your preference.

Step 2: Add Some Oil and Acid (Optional)

While it’s possible to massage kale without anything added, a bit of olive oil and lemon juice or vinegar can help soften the leaves further and add flavor. For a bunch of kale, start with about a tablespoon of olive oil and a squeeze of lemon juice or a splash of vinegar. If you prefer not to use oil, you can massage the kale without it; the leaves will still soften.

Step 3: Massage the Kale

Massage: Place the kale in a large bowl. Sprinkle with a little salt if you haven’t used lemon juice or vinegar. Using clean hands, start rubbing the leaves together with a gentle squeezing motion. Continue to massage the kale, working through all the leaves, for about 2 to 5 minutes. You’ll notice the leaves will begin to wilt, become darker in color, and feel softer to the touch.

Taste Test: After a few minutes, taste a leaf. If it’s tender enough to your liking, you’re done. If it still feels too tough, keep massaging a bit longer.

Dressing Tips for Raw Kale

Use acidic ingredients such as lemon or apple cider vinegar to break down tough fibers. 

You can also add a touch of sweetness such as honey, maple syrup, or agave to counterbalance the bitterness of kale. This is great for Vata as too much bitterness can aggravate this dosha. 

Add healthy fats and a pinch of salt. Olive oil, avocado, or tahini are great options. Opt for sea salt or himalayan salt depending on your dosha.  

Here is a simple kale salad dressing recipe that you can whip up in a flash.

3 tablespoons extra virgin olive oil

1 tablespoon lemon juice or apple cider vinegar

1 teaspoon honey or maple syrup (adjust to taste)

1 small garlic clove, minced (optional)

Salt and pepper, to taste

Whisk together all the ingredients in a small bowl until well combined. Taste and adjust the seasoning or acidity as needed.

How to Wash Kale

Step-by-Step Cleaning Guide

1. Prepare the Kale

Begin by trimming off the stem ends of the kale leaves if you haven’t already done so. You can also chop the kale into smaller pieces if preferred, but some find it easier to wash whole leaves.

2. Fill a Large Bowl with Cold Water

Use a clean sink or a large bowl and fill it with cold water. The bowl should be big enough to allow the kale leaves to be fully submerged and agitated without overcrowding.

3. Submerge and Swirl the Kale

Place the kale leaves into the bowl of cold water. Gently swish the leaves around with your hands to help loosen any dirt or debris that might be clinging to the leaves. The movement allows the dirt to fall away from the leaves and settle at the bottom of the bowl.

4. Let the Kale Sit

After swirling, let the kale sit in the water for a few minutes. This settling time helps the dirt to fully separate from the leaves and sink to the bottom.

5. Lift Out the Kale

Carefully lift the kale leaves out of the water, taking care not to disturb the sediment at the bottom. Transfer the washed kale to a colander or another clean bowl. If your sink is large enough, you can also hold the kale under running water for an extra rinse.

6. Dry the Kale

Kale can be dried by laying it out on a clean kitchen towel or paper towels and gently patting it dry. For less hassle and quicker drying, you can use a salad spinner to remove excess water. Dry kale is important for salad preparation, as dressing adheres better to dry leaves, and it prevents wilting when stored.

Avoiding Pesticides and Contaminants

If you’re concerned about pesticide residue or if the kale was particularly dirty, you can give it an additional rinse under running cold water. 

This step can help ensure any remaining dirt or chemicals are washed away.

Tips

Avoid soaking too long as prolonged soaking can leach away water-soluble vitamins.

For an extra level of cleaning, you can add a bit of vinegar to the water (about 1 part vinegar to 3 parts water). 

The acidity of the vinegar can help kill more bacteria. Be sure to rinse the kale thoroughly under cold water afterward to remove any vinegar taste.

Washing kale properly not only ensures that it’s clean and safe to eat but also helps preserve its nutrients and fresh taste.

How to Cook Kale

Sautéing Kale

Sautéing kale is a quick and delicious way to prepare this nutritious leafy green. 

The process involves cooking kale over medium to high heat with a bit of fat, such as oil or ghee, and often includes garlic or other seasonings to enhance the flavor.

Baking Kale Chips

Kale chips are a quick and easy way to eat kale. They are convenient on road trips and for a quick to-go snack. 

They make for a crunchy, nutritious snack that can be customized with various seasonings according to your dosha. 

Adding Kale to Soups and Stews

Adding kale to soups and stews is a great way to boost their nutritional content and introduce a hearty, earthy flavor. 

Kale’s robust texture holds up well in cooking, making it an ideal green for longer simmering dishes. 

Always add kale or any leafy green to the end of the cooking time, especially in soups. It only needs about 5-10 minutes to ensure proper cooking time. 

Do a taste test to see if it’s at your desired tenderness. 

Does Cooking Kale Reduce Its Nutritional Content?

The Effects of Heat on Nutrients

Cooking kale does impact its nutritional value. Some nutrients may decrease while others can actually become more bioavailable after cooking.

Vitamin C is water soluble and cooking can decrease its content. This mostly happens when boiling kale for longer periods of time (and who would want to eat that mush, yuck). 

However, cooking kale breaks down the cell walls making it more bioavailable. Vitamin A and carotenoids become readily available and more accessible to the body.

Thus, lightly cooking kale can actually increase the availability of these important nutrients.

Some studies suggest that cooking may reduce the amount of certain antioxidants in kale, like polyphenols, but can increase others, like lutein.

How to Preserve Nutrients While Cooking

To maximize the nutritional benefits of kale while minimizing nutrient loss:

Steaming: This method can help retain most of the nutrients in kale, including vitamin C and antioxidants, and make carotenoids more bioavailable.

Sautéing: Quick and uses minimal water, helping to preserve vitamin C and other water-soluble nutrients.

Blanching: If you prefer softer kale but want to minimize nutrient loss, blanching quickly in boiling water followed by an ice bath can be a good compromise. Just be mindful of the potential for nutrient leaching into the boiling water.

Microwaving: Though not as common for kale and not recommended, microwaving vegetables in general can preserve nutrients well due to the short cooking times.

Conclusion

Phew, that was a lot of information on kale, just one of many leafy greens available.

Now I hope you have the knowledge you need to make an informed decision about whether or not to add kale into your diet.

It’s without a doubt that kale really only offers benefits and zero side effects. 

And it can be delicious! I’ve included a few basic recipes above but now let’s get to the good part…

The only kale recipe you’ll ever need. 

Okay maybe not the only one, but what I mean is it’s the perfect starter kale recipe for someone who has never eaten kale or is 99% sure that they hate it.

Start with this simple and easy recipe and then branch out from there. Experiment with different types of kale and different kale recipes. After all, you are now a kale expert!

Did you try the recipe? Great! Let me know what you think in the comments.

If you have any recipes that you would like me to make an Ayurvedic version of shoot me a message through the contact page or email me directly at theayurvedadiet@gmail.com. 

Save this easy and delicious recipe for later!

AFFILIATE DISCLOSURE: As a professional Ayurveda Practitioner it is my duty to provide you with the best possible information to guide you to better health. This includes thorough research whether through my own personal experience, case studies, medical journals, online etc. If you decide to purchase any products I recommend, it may contain affiliate links, and I may receive a small commission at absolutely no cost to you. Thanks for your trust and support.