According to Tash

Superfood Sunday: Kale

July 17, 2016 0 Comments

This week we’re looking at the ultra-trendy green: Kale.

These days, Kale is everywhere. It’s Keeping up With the Kardashians, it’s replacing Yale on multiple sweatshirts, and even Beyoncé is a fan.

This little leafy green is part of the cabbage family, and is an absolute nutrient powerhouse. Jam packed with vitamins and minerals, kale’s main function is to send out its phytonutrient power to signal the liver to begin enzyme production that will help neutralize potential cancer-causing agents. This is why scientists are studying this green more and more to see what specific types of cancer Kale can help fight against.

One heaping cup of kale yields only about 30 calories, and is packed with 3 grams of protein, 2.5 grams of fiber, and multiple, multiple vitamins. Basically this means that Kale will help keep you feeling full, while also providing your body with the vitamins you need on a daily basis.

My eating plan went on salad overload about a year ago, and to this day I still have a hard time getting excited about eating them, so I try and incorporate my leafy greens into my diet in as many creative ways as possible.

Your most basic option is to of course, build a salad and use kale as your base. I try and buy spinach/kale mixes from my local grocer to help with the texture, and incorporate another green into my day. All you have to do is chop up your favorite vegetables, add a protein, drizzle with some olive oil, and you’re set.

I will also take kale and cut or chop it up into tiny pieces and sauté with mushrooms and veggies and add to scrambled eggs, or add into a quinoa and protein mix with dinner (breakfast recipe provided below).

If you’re craving something sweet, add a handful of kale into your smoothie. You won’t taste it, I absolutely promise you this! It’s a great way to trick your body (and your children) into eating their veggies.


Kale Breakfast Scramble:



Couple handfuls chopped/cut kale

½ cup chopped onions

½ cup chopped mushrooms

1 chopped sweet potato

1 chopped zucchini

1 lb ground turkey or chicken

2 eggs



Heat cooking oil over medium heat until warm (you can use olive oil, avocado oil, coconut oil, ghee, etc.)

Add in onions, mushrooms, zucchini, sweet potato, and kale and sauté until slightly blackened (my personal preference)

Season with garlic salt, pepper, and vegetable seasoning to taste

In a separate skillet, brown your ground turkey or chicken (You can add this in with the vegetables, but I like to keep mine separate)

Once everything is cooked, combine together and mix in well. This yields about four servings.

Take ¼ of your mixture and set aside. Prepare your two eggs in your favorite way. They can be scrambled, hard boiled, over easy, you name it. Once they’re cooked, add on top or to your mixture and breakfast is ready to eat!

Cooking Kale        Kale, Veggies, Turkey, Eggs



What is your favorite way to eat Kale?


More sources to learn about this green:






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