Growing up I only remember seeing Kales as a decoration beside my hamburger and coleslaw at whitespot. But lately I have been hearing lots of chatter about the leafy green vegetable. Kale has numerous health benefits including high levels of iron, vitamin C, vitamin K, antioxidants and more. (Read more about the top 10 health benefits of eating kale here and here for even more benefits with 3 recipes) So I have been trying to incorporate it into more meals. Here are two simple ways to get some kale in your diet.

Kale Massage

In its natural, raw state kale can be thick, rubbery, and hard to chew. Giving it a massage will help soften it up and make it easier to palette. First wash and dry the kale leaves, removing the thick stems. Use your fingers to massage the leaves. Some people recommend using oil and lemon juice; avocado; or dressing. I found that just using your bare hands works fine too. You will know when it’s done because the leaves change colour from silvery green, to a deep dark green (this may vary as kale comes in different colours) and the leaves will feel softer.

Kale Chips

Kale Chips are one of the easiest, tastiest ways to snack on this healthy vegetable.

Ingredients

• 1 bunch of kale, stems removed and torn into pieces
• Olive Oil
• Sea Salt
• Flavour of your choice (garlic powder, Worcestershire sauce, balsamic vinegar, chile etc.)

Instructions

Put kale chips on baking tray or toaster oven tray. Drizzle with olive oil, add seasoning as desired and mix with hands. Bake about 20 minutes at 275, tossing / flipping after 10 minutes. Sprinkle with sea salt.

Orange and Green Salad

Salad Ingredients

• 1 Orange Peppers
• 1 Blood Orange or other type of orange
• 1 Small Bunch of Kale
• 1 Small head of favourite lettuce
• 1 Avocado, diced
• 1/2 Cup walnuts or pecans, roughly chopped

Dressing Ingredients

• 1/2 Cup Olive Oil
• 1 Garlic Clove
• Fresh Basil (3-4 big leaves)
• 1 Tbsp honey, brown sugar, or jam
• 1 Tbsp mustard
• 2 Tbsp fresh lime juice
• Salt and Pepper

Instructions

Massage the washed and dried kale and break into bite size pieces. Chop the lettuce and peppers. Place greens and peppers in a salad bowl. When getting close to serve, add chopped nuts, avocado and orange segments cut in half. Blend all the dressing ingredients and serve dressing on the side, or mix dressing into salad.

Green Juice

If you own a juicer, this is a great way to incorporate kale into your diet. Blend the following:

Ingredients

• 1/2 bunch kale
• 1 lime, peeled
• 4 apples
• 1 bunch of mint
• 3 carrots
• 1 bunch of parsley (another extremely healthy garnish)