Kale Recipes That

Will Blow Your

Mind

BoneBlast.com

Kale Chips
INGREDIENTS
1 bunch of kale, broken into small, uniform pieces
Olive oil, salt, spices, apple cider vinegar or lemon juice
INSTRUCTIONS
Put pieces of kale in big container with a lid.
Add about 1-2 tbsp of olive oil, a few dashes of salt and any other spices you enjoy.
Add ~1-2 tsp of apple cider vinegar or lemon juice. Put on the lid and shake the container
so the kale pieces are coated evenly.
You can also mix the kale leaves with the seasonings using your hands.
Set kale pieces on a baking sheet, evenly distributed.
Bake at 350-400 degrees F for 8 12 minutes.
Dont leave the oven. Watch these closely. When they are crisp, they are done. If they get
burned, they taste horrible.

One cup of kale

contains 15% of the
daily requirement of
calcium, 40% of
magnesium, and
1,020% of vitamin K.

Kale Onion Pie

INGREDIENTS
2 tablespoons butter, plus more as needed
About 8 large kale or chard leaves, thinly sliced
1 medium onion, sliced
Salt and freshly ground black pepper
1/4 cup chopped mixed herbs, such as parsley, thyme, chervil and chives
3 hard-cooked eggs, coarsely chopped, 3 uncooked eggs, whisked
1 cup whole-milk yogurt or sour cream, 3 tablespoons mayonnaise
1/2 teaspoon baking powder, 1 1/4 cups flour
INSTRUCTIONS
Preheat oven to 375 degrees. In a large (12-inch) skillet, heat the butter over medium heat
until the foam subsides. Add the kale and onion and cook, stirring occasionally, until the
leaves are tender, 10-12 minutes. Season liberally with salt and pepper.
Add the chopped herbs and hard-boiled eggs to the kale mixture, stir gently to combine,
and remove from the heat.
In the meantime, combine the yogurt or sour cream, mayonnaise, and whisked eggs. Add
in the flour, baking powder, and a good pinch of salt and whisk until just smooth.
Pour half the batter in the bottom of a 12-inch pie dish or a 9 x 13" dish. Layer in the kale
mixture, then cover with the remaining batter. Bake for 45 minutes, until the top is shiny
and golden. Cool for 15 minutes and serve warm.

One cup of kale

contains 15% of the
daily requirement of
calcium, 40% of
magnesium, and
1,020% of vitamin K.

Mineral Content of Kale

per 1 Cup (67g)
Calcium - 90.5mg
Iron - 1.1mg
Magnesium - 22.8mg
Phosphorus - 37.5mg
Potassium - 299mg
Sodium - 28.8mg
Zinc - 0.3mg
Copper - 0.2mg
Manganese - 0.5mg
Selenium - 0.6mcg

Kale Farro Soup

INGREDIENTS
4 tablespoons olive oil, Salt to taste
1 small white onion, diced
1 leek, trimmed and thinly sliced
2 cloves garlic, minced, 1 tablespoon chopped fresh thyme
6 cups chicken stock, 1 14-ounce can diced tomatoes
2 large carrots, diced, 2 stalks celery, diced
2 cups farro
1 large bunch kale, ribs removed and leaves roughly torn
Grated Parmesan cheese for serving
INSTRUCTIONS
Heat olive oil in a large, heavy soup pot over medium heat until shimmering, then add
onion and leek. Cook until softened, about 4 minutes, then add garlic and thyme cook for
an additional minute.
Add stock, carrots, celery, farro, and salt and bring to a boil. Simmer 15 minutes, partially
covered.
Add kale and tomato and simmer until kale is tender and farro is cooked, 20-25 minutes
more. Season soup to taste and serve with grated Parmesan.

Italian Farro and

Kale go great
together.
Serves 4, active time
15 minutes, total
time 45 minutes

Creamed Kale Cabbage

INGREDIENTS
Salt
3 pounds kale, tough stems discarded
1/4 cup plus 2 tablespoons vegetable oil
1 large white onion, coarsely chopped
1 pound green cabbage, coarsely shredded
1 1/2 tablespoons finely grated fresh ginger
1/2 teaspoon turmeric
2 cups heavy cream
1 cup buttermilk
INSTRUCTIONS
Bring a large pot of water to a boil and salt the water. Add the kale leaves and cook until
tender, about 6 minutes. Drain and let cool, then coarsely chop.
In a large pot, heat the oil. Add the onion and cook over moderate heat until softened,
about 7 minutes. Add the cabbage, ginger and turmeric and season with salt. Cook over
moderate heat, stirring occasionally, until the cabbage is wilted, about 5 minutes. Add the
cream, cover and simmer over moderately low heat, stirring occasionally, until the cream
has thickened, about 8 minutes. Stir in the kale, season with salt and cook for 3 minutes,
stirring a few times. Remove from the heat and stir in the buttermilk. Bring to a simmer and
serve.

*The kale can be

refrigerated
overnight, then
reheated.
Serves 12, active
time 30 minutes ,
total time 60
minutes

Lemon Kale Ceaser

INGREDIENTS
1 medium bunch dino or lacinato kale (about 10 ounces), 2 cloves garlic, Kosher salt
2 anchovy fillets, minced (about 1 teaspoon), 1 large egg yolk, 1/4 cup extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice,more to taste, 1/2 teaspoon Dijon mustard
1/3 cup grated Parmigiano-Reggiano cheese, more for garnish, Freshly ground black
pepper
INSTRUCTIONS
Strip off and discard any thick stalks from the kale. If the leaves are very tender, you can
tear them into bite-size pieces. Otherwise, cut them by stacking 6 or 8 of the leaves, rolling
into a tight cigar, and slicing crosswise into 1/4-inch strips. Repeat with the remaining kale;
pile any particularly wide strips on the cutting board and cut across the pile once or twice.
Put in a large bowl and set aside.
Coarsely chop the garlic and sprinkle with a generous pinch of salt. Use the flat side of a
chefs knife to smash and press the garlic into a paste (you should have about 3/4
teaspoon).
Transfer to a small bowl and add the anchovy, egg yolk, lemon juice, and Dijon. Whisking
constantly, slowly drizzle in the oil until completely incorporated. Dip a leaf of kale into the
dressing and taste. Add more lemon juice or salt as needed.
Put the kale into a large bowl and drizzle about 1 1/2 tablespoons of the dressing over the
kale. With your hands, gently toss until the leaves are evenly coated, adding just enough
dressing to coat the leaves lightly. Sprinkle the cheese over and toss again to blend. Taste
and add more dressing or salt as needed.

*The younger and

smaller the leaves, the
more tender they are .
Serves 4 - 6, active
time 30 minutes ,total
time 30 minutes

www.BoneBlast.com