the well daily’s

Kale CooKbooKa collection of the very best kale recipes

from our favorite kitchens to yours

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Kale: The Sexiest SuperfoodWe know, we know: “superfood” is so overused these days. But we’re not talking about the latest nut from the Amazon. We’re all about the food that truly is super, the powerhouse of nutrition that’s oozing with energy: we’re talking about kale.

Kale is our not-so-secret green obsession. We love it juiced and blended, cooked and raw, morning and night. If we were cartoon characters, we’d walk around munching on stalks of kale.

Why embrace our fine leafy friend? Clocking in at just 35 calories, 1 cup of kale delivers a powerful hit of vitamins A, C and K, plus calcium, iron, potassium and omega-3s. It’s skin-brightening, cholesterol-lowering, and wards off a bunch of types of cancer. And did we mention it’s packed with fiber? Yeah, it’s pretty super.

So we’re officially declaring it the year of kale. We asked all of our friends and Expert Wellies for their favorite ways to eat this cruciferous sensation, and here are their best recipes for your veggie-loving pleasure.

Hit the farmers market to stock up (look for hardy stems and a deep, vibrant color), and give these simply delicious recipes a whirl.

To health and happiness,

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“I get up at 4:20 most days, so of course I need cof-fee first thing! But after my bootcamp, I pull out my Breville and make my green juice before waking my kids for school. Every day, without fail, my youngest asks why I’m having baby food.”

Jackie MacLeodCofoundEr of THE WEll dAIlY

IngredIents

1/2 lemon

1-inch piece ginger

4 leaves kale

1/2 bunch dandelion greens

1/2 green apple or pear (depending on how sweet you like it)

4 stalks celery

2 stalks bok choy

3 sprigs mint

dIrectIons

Juice all ingredients in order and enjoy!

Jackie’s Dandelion-Kale Green Juice

Juices & Smoothies

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“When I am on a cleanse, my green smoothie is my go-to for breakfast, but I also make it for a quick afternoon pick-me-up. The Kermit Elixir gives me a nice kick in the pants and a fresh jolt of good feeling—just like chocolate or caffeine!! When my husband sees the Vitamix filled with all the veggies and fruit, he rolls his eyes and asks if I’m detoxing again. no, just making myself feel good.”

Sukey NovogratzCofoundEr of THE WEll dAIlY

IngredIents

Juice of 1 lemon

1/4-inch piece ginger

1 Fuji apple

4 or 5 leaves kale, de-stemmed

1 kiwi

1 teaspoon local bee pollen

1 bunch parsley

1 stalk celery

1/4 – 1/2 cup pineapple

1/2 banana

Splash of coconut water (add a little more if your blender needs some extra help)

dIrectIons

Blend everything and you are ready to go!

Sukey’s Kermit elixer

Juices & Smoothies

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IngredIents

1 cup almond or coconut non-dairy milk

2 large handfuls dinosaur kale, stems removed

1 large “glug” liquid chlorophyll - or - 1 tablespoon spirulina powder

2 tablespoons almond butter

Stevia to taste (optional)

dIrectIons

Juice all ingredients in order and enjoy!

The Dinosaur Shake

Juices & Smoothies

Dr. Alejandro JungerCrEATor of THE ClEAn ProgrAm

“In a world where green veggies are royal, kale is king. I often make kale chips with coconut oil for a unique flavor, but one of the best ways to get kale into your diet is by including it in a green smoothie like this dinosaur Shake. Kale’s minerals and alkaline properties will improve anyone’s nutrition.”

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IngredIents(serves 2)

1 large cucumber (peeled if not organic)

A hearty fistful of kale

A hearty fistful of romaine

2–3 stalks celery

1 big broccoli stem (adds sweetness)

1–2 pears or apples

If you use apple, try adding half a peeled lemon for extra zip! (optional)

dIrectIons

Wash and prep all ingredients, then juice everything and serve. Cheers!

Make Juice Not War

Juices & Smoothies

Kris CarrWEllnESS WArrIor & AuTHor of CrAzY SExY dIET

“This is our motto and our morning drink. It’s the recipe that fuels the Crazy Sexy revolution! green juice is the medicine, especially when you keep the fruit sugar content to a minimum. It’s like a huge anti-inflammatory hug. Hope you enjoy it!”

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IngredIents(serves 1-2)

1 cup frozen mango

1 cup fresh-squeezed orange juice

As much kale as you want (I use 4 leaves of dinosaur kale for my nephew and 8 for me)

Splash of coconut water (add a little more if your blender needs some extra help)

dIrectIons

Blend in a high-speed blender and enjoy.

Kalango Smoothie

Juices & Smoothies

“The only way I can get Artur, my 10-year-old nephew, to eat greens is to serve this smoothie. I named it the Kalango, and now each time Artur comes to my house he begs me for his Kalango! It’s great for people who don’t like kale because you can’t even taste it, and it’s a blast of vitamins A and C.”

Valérie GranduryCrEATor of THE orgAnIC SKIn CArE lInE odACITé

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IngredIents(serves 2)

1 large bunch kale, stems removed and roughly chopped

Juice of 1/2 lemon

2 teaspoons extra virgin olive oil

Salt and pepper to taste

dIrectIons

Heat a sauté pan over medium heat. Wash the kale and, without drying it, add it to the pan. let the kale cook down for about 10 minutes, adding more water if needed. When the kale is fully steamed, add the salt, pepper and lemon juice and top with a drizzle of olive oil.

Steamed Kale with lemon

Quick & Easy

Cornelia GuestAnImAl rIgHTS ACTIVIST & PHIlAnTHroPIST

“my favorite way to make kale also happens to be one of the easiest ways to cook it (other than making kale chips, another go-to snack at my house). Just thinking about it makes me hungry!”

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IngredIents(serves 2-4)

1 bunch kale, rinsed and dried with the stems removed and torn into small pieces

1 tablespoon olive oil

Salt and pepper to taste

dIrectIons

Preheat the oven to 300° f. Place the kale onto a baking sheet, drizzle with olive oil and sprinkle with salt and pep-per. Hand-toss to get the kale evenly coated with olive oil and seasoning. Kale should all be lightly coated, not too heavy with oil.

Spread all of the pieces so they are in a single layer on the baking sheet and bake for 15 to 20 minutes or until lightly browned and crispy.

basic Kale Chips

Quick & Easy

Taided BetancourtTHE WEll dAIlY’S rESIdEnT orgAnIC CHEf

“When I’m craving salty or crunchy snacks, I just make a big batch of kale chips. They’re incredibly easy to make, and you can experiment with different flavors by adding spices like chili powder or curry.” Watch Taided make this online at...

http://bit.ly/basic-kale-chips

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IngredIents(serves 4)

1/2 pound lacinato or dinosaur kale, rinsed with the stems removed

1/3 cup walnuts

1/2 cup finely grated parmesan

2 cloves garlic, roughly chopped

1/2 cup extra virgin olive oil, plus a little more if needed

dIrectIons

Heat oven to 350° f. Spread the walnuts on a baking sheet and toast in the oven for about 8 minutes. Set aside and allow to cool.

fill a large pot with water and bring to a boil. Cook the kale in the boiling water for about 3 minutes.

Wrap the kale in a clean kitchen towel and squeeze to wring out the excess water. roughly chop the kale.

Put the kale, walnuts, parmesan and garlic in a food processor. Pulse until everything is coarsely chopped. Turn the food processor to a steady speed and add the olive oil slowly. Taste the pesto and add salt and pepper. If you are like me and like your pesto more runny than pasty, you could add a little more olive oil at this point. Turn the food processor back on and drizzle in the olive oil until the pesto reaches its desired consistency. Adjust seasoning to taste.

Kale Pesto

Quick & Easy

I love this pesto on a crostini with some burrata cheese or fresh mozzarella. I serve it at parties that way, or as a dip with fresh vegetables and crackers. Kale pesto makes a fantastic addition to grilled chicken, fish, or steak—or simply tossed with pasta. If you’ve got leftovers, use it as a spread to add some zest to your sandwich.”

Taided BetancourtTHE WEll dAIlY’S rESIdEnT orgAnIC CHEf

Watch Taided make this online at... http://bit.ly/kale-pesto

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Valérie GranduryCrEATor of THE orgAnIC SKIn CArE lInE odACITé

IngredIents(serves 2)

10 kale leaves, stemmed and cut into thin strips

4 teaspoons extra virgin olive oil

4 teaspoons fresh lemon juice

1 red bell pepper, sliced

4 tablespoons pine nuts

1/2 red onion, thinly sliced

1/4 cup sun-dried pitted black olives, diced

Salt to taste

Cayenne to taste (optional)

dIrectIons

Wash and prep all ingredients, then juice everything and serve. Cheers!

Kale Salad with olives & Pine Nuts

Kale Salads

“Where do I begin? Kale is my all-time favorite food! I usually eat it raw to preserve all of its nutritional value. The salad I like best is lemony, salty and perfectly savory. It keeps for three days in the fridge and only gets better as the flavors mingle over time.”

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IngredIents

1 large bunch lacinato or dinosaur kale, stemmed

1 medium shallot, minced

3 tablespoons freshly squeezed lemon juice

3 tablespoons extra virgin olive oil

1 cup ricotta salata, shaved using a vegetable peeler

Sea salt and pepper

dIrectIons

Wash and dry kale very well. Working in batches, cut the kale into a very thin chiffonade and place into a large bowl.

In a small bowl, mix the minced shallot and lemon juice, then whisk in the olive oil.

Pour the dressing over the chopped kale and toss to coat evenly. Season with salt and pepper to taste. let sit for 30 minutes, so that the kale “marinates” and softens a bit.

Add the ricotta salata and toss again to get everything evenly distributed. Taste and adjust seasoning if necessary. garnish with pine nuts if desired.

Kale Salad with Ricotta Salata

Kale Salads

“This is a great salad for entertaining. not only is it a huge crowd-pleaser, but it also keeps well if you make it ahead of time. I’ve served this salad to many kale skeptics and converted them all into kale lovers. ricotta salata is not the creamy ricotta used in lasagna; rather, it’s a ricotta that has been pressed, salted and dried, making it perfect for grating into this salad.”

Taided BetancourtTHE WEll dAIlY’S rESIdEnT orgAnIC CHEf

Watch Taided make this online at... http://bit.ly/kale-ricotta-salad

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IngredIents(serves 2-3)

2 cloves garlic, minced

1/6 cup mirin

1/6 cup tamari

1/4 cup water

1 8-ounce package tempeh

1/2 head kale

Sea salt to taste

dIrectIons

mix garlic, mirin, tamari (or soy sauce) and water together in a small bowl. remove tempeh from package and slice lengthwise to create two thin pieces of tempeh. Cut each in half and arrange the slices in a pan. Add the mixture and cover. Cook on low for 20 minutes. Turn the tempeh over and cook for another 15–20 minutes. While the tempeh cooks, prepare the salad. rinse the kale, remove the stems and tear the leaves into small pieces. Pat the leaves dry and place in a large bowl. Add a pinch or two of sea salt and massage the kale with your hands until it softens. (This is very important—if you skip this step, the kale will be coarse and difficult to chew and digest.) Add vegetables of your choice like avocado, fennel, cucumber or sliced peppers. Eat as is, or top the salad with a simple dressing of extra virgin olive oil, lemon juice and minced garlic.

braised Tempeh & Kale Salad

Kale Salads

“Tempeh is soy that has been fermented, which makes it easier to digest and more nourishing. This dish is quick and easy and makes a great weeknight meal.”

Marissa VicarioHolISTIC HEAlTH CoACH

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IngredIents(serves 2)

1 bunch Tuscan kale (also known as dinosaur or lacinato kale)

1/4 cup chopped toasted hazelnuts

1/2 clove garlic

1/4 teaspoon kosher salt

1/4 cup grated pecorino cheese, plus additional for garnish

3 tablespoons extra virgin olive oil

Freshly squeezed juice of 1 lemon

1/8 teaspoon red pepper flakes

Freshly ground black pepper

dIrectIons

Trim the bottom few inches off the kale stems and discard. Slice the kale into 3/4-inch ribbons. You should have 4 or 5 cups. Place the kale in large bowl. Toast the chopped hazelnuts.

using a mortar and pestle, pound the garlic and 1/4 teaspoon of salt into a paste. Add 1/4 cup cheese, 3 tablespoons of oil, lemon juice, pinch of salt, pepper flakes and black pepper and whisk to combine. Pour the dressing over the kale and toss very well. let the salad sit for 5 minutes, then sprinkle on the hazelnuts, additional cheese and drizzle of oil.

Raw Tuscan Kale Salad

Kale Salads

Dani Shapiro

“I’ve recently been obsessed with this recipe. It’s one of the few salads that I simply do not get tired of eating, and, perhaps even more amazingly, my husband (not generally a fan of the green stuff) loves it too. The dressing is thick and needs lots of tossing to coat the leaves, but the parmesan and olive oil and lemon give it a delicious flavor, and the toasted hazelnuts lend it a great crunchiness.”

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IngredIents

2 bunches kale, stems and tough ribs removed and leaves chopped into fine strips

2 tablespoons well-stirred tahini

1/3 cup water

1/2–2/3 cup fresh lemon juice (depending on how tart you like your dressing)

1/3 cup mild olive oil

3 garlic cloves, chopped

2 tablespoons Braggs liquid amino acids (optional)

1/4 teaspoon sugar (optional)

Salt and pepper to taste

dIrectIons

To make the dressing, place all the ingredients but the kale in a blender or food processor and blend thoroughly. It will make about a cup. In a salad bowl, toss the kale with enough dressing to make you happy. If you like, add a few extras like finely chopped raw cauliflower, chopped parsley or mint, dried cranberries or orange segments, toasted pine nuts or warm roasted potatoes.

Crunchy Green Tahini Salad

Kale Salads

Priscilla WoolworthCrEATor of PrISCIllA WoolWorTH’S ECo AlmAnAC

“I love simple oven-roasted kale for a side dish or snack, but lately I’ve also been digging this fabulous kale salad. lau-rie david (producer, activist and, most recently, cookbook author) gave me this recipe two years ago, and it’s really delicious. The dressing is made with tahini, a middle Eastern sesame paste that’s yummy on toast, too. The Braggs is optional, but it’s available in most supermarkets, and it’s great sprayed on popcorn too.”

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IngredIents(serves 4)

2 tablespoons extra virgin olive oil

1/3 cup minced shallots

1 teaspoon minced garlic

1/2 pound mixed mushrooms, stems removed and sliced

1/2 teaspoon kosher salt

1 medium bunch kale (about 1–1 1/4 pounds), tough stems removed and cut into 1-inch strips

1/2 cup organic low-sodium vegetable broth

1 cup canned low-sodium or cooked white beans, drained and rinsed

1/4 teaspoon freshly ground black pepper

dIrectIons

Heat 1 tablespoon of the extra virgin olive oil in a large skillet over medium-high heat. Add half of the shallot and cook for about 5 minutes, until translucent. Add half of the garlic and cook, stirring, for 1 to 2 minutes.

Add the mushrooms and 1/4 teaspoon of the salt. Cook the mushrooms for about 6 minutes, until they have released their liquid and have begun to brown. remove the mushrooms from the pan and set aside.

Heat the remaining 1 tablespoon of extra virgin olive oil in the skillet over medium-high heat. Add the remaining shallot and cook for about 5 minutes, until translucent. Add the remaining garlic and cook, stirring, for 1 to 2 minutes.

Add the sliced kale, broth, remaining 1/4 teaspoon salt, and a pinch of pepper. Turn the kale in the pan until it wilts. Cover the pan and cook, stirring occasionally, for about 25 minutes, until the kale is tender.

Add the white beans, cooked mushrooms, and black pepper. Heat through and serve.

braised Kale with Mushrooms & beans

Kale with Legumes

Dr. Mark HymanExPErT In THE fIEld of funCTIonAl mEdICInE

“greens like collards and kale are great for detoxifying the body. This vegan, gluten-free dish is one of my favorites from my ultra-metabolism Cookbook. great northern beans or navy beans work best, and try a mix of mush-rooms such as shiitake, cremini and white button.”

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IngredIents(serves 2)

1/2 cup French (puy) lentils

2 sprigs thyme

2 cloves garlic, peeled

1/4 onion, peeled

1 cup quinoa

2 tablespoons olive oil, divided

1 bunch lacinato kale, stemmed and washed

1 shallot, thinly sliced

2 cloves garlic, peeled and sliced

Salt and freshly ground black pepper

dIrectIons

Place the lentils, thyme, 2 whole cloves garlic and onion in a small pot and cover with water by about an inch. Bring to a boil over high heat, then reduce the heat to medium-low and simmer uncovered for 20 minutes or until the lentils are tender. 10 minutes into the simmer add 1/2 teaspoon of salt. (If too much water evaporates before the lentils have finished cooking, just add more water.) When the lentils are done, strain and remove the garlic, onion and thyme.

While the lentils cook, place the quinoa in a small pot with 2 cups water, 1 teaspoon salt and 1 tablespoon olive oil. Bring the quinoa to a boil over high heat. reduce the heat to low, cover and cook for 15-20 minutes, until all the water has evaporated.

Heat a sauté pan over medium-high heat for about 30 seconds, then add 1 tablespoon olive oil and heat for another 30 seconds. Add the sliced garlic and shallots, reduce the heat to medium and cook for 1-2 minutes. Add the kale with water still clinging to it. Season with salt and pepper and stir. reduce the heat to low, cover and cook for 10 minutes, stirring a few times. When the kale is done, let it cool, then chop it.

To finish the dish, just combine the cooked lentils, quinoa and kale in a large bowl and season to taste with salt and freshly ground black pepper.

Quinoa & French lentils with braised Kale

Kale with Legumes

“This dish is not only filling and comforting, it’s also full of vitamins and really cleansing. It involves a few steps, but it’s actually not that complicated, and your efforts will result in a warm bowl of pure, whole foods.”

Taided BetancourtTHE WEll dAIlY’S rESIdEnT orgAnIC CHEf

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IngredIents(serves 2-3)

1 tablespoon extra virgin olive oil

1/2 small onion, chopped

1 clove garlic, diced

6–8 stalks kale, stems removed and leaves chopped

1 16-ounce can of organic cannellini or navy beans

1 cup cooked brown rice or other whole grain (optional)

Sea salt to taste

Black pepper to taste

Red pepper flakes to taste

dIrectIons

Heat olive oil on medium-low and add onion and garlic. Cook for several minutes until the onion browns. drain and rinse the beans and add to the pan, along with the optional rice. Sauté for five minutes, stirring frequently. finally, add the kale leaves and seasonings, stir well and cover the pan for 2 minutes until the kale leaves become bright green. Serve immediately.

Tuscan beans & Kale

Kale with Legumes

“Kale is detoxifying, anti-inflammatory and has tons of vitamins A, C and K. I love to make green smoothies and juices with kale, but when I’m looking for something more filling, I pair my greens with plant-based protein for a meal that packs a nutritional punch.”

Marissa VicarioHolISTIC HEAlTH CoACH

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Jen BouldenECo lIfESTYlE ExPErT & THE WEll dAIlY PArTnEr

IngredIents

1/2 cup soy sauce

1/2 cup vegetable broth

1/4 cup rice vinegar or white vinegar

3 tablespoons brown sugar

2 cakes firm organic tofu, cut into 1-inch cubes

2 tablespoons peanut oil

6 cups kale, coarsely chopped

1/4 cup fresh lime juice

1/4 cup fresh cilantro, chopped

Pinch ground red pepper (optional)

dIrectIons

Bring soy sauce, broth, vinegar and sugar to boil in a medium saucepan. Simmer 1 minute, then remove from heat.

Place tofu in a single layer in an ovenproof pan. Pour marinade over the tofu and set aside for at least 10 minutes, turning over occasionally. drain, reserving remaining liquid.

Sprinkle peanut oil over the tofu. Broil for 4 minutes, then flip. Continue broiling until tofu is golden brown, another 3 or 4 minutes.

While tofu broils, heat 2 tablespoons peanut oil over high heat in a large frypan and sauté the kale until it wilts, stirring constantly.

Add lime juice, cilantro and red pepper, and remove from heat. When tofu is browned, gently toss with cooked kale and as much reserved marinade as desired. Serve over brown rice topped with toasted cashews or peanuts.

Gingered Kale & TofuAdapted from Simply in Season: A World Community Cookbook

Kale & Tofu

“I bit into something strange in a fast food burger when I was 11, and that’s when I gave up meat. This choice dovetailed with my green values because meat is a very resource-intensive thing to produce. The truth is, I am only now learning the difference between not eating meat and being a vegetarian, so this recipe is perfect for the sorta-scared-of-kale-and-cooking... like me!”

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IngredIents

1 tablespoon extra virgin olive oil

1 small shallot, finely diced

1/4 cup finely diced sweet potato

1/4 cup finely chopped kale

1 box firm silken tofu

1 small tomato, chopped

Fresh basil, chopped

Salt and pepper

dIrectIons

Take the tofu out of its packaging and put it in a small saucepan. Cover the tofu with water and bring to a boil. Turn down the heat and simmer for 10 minutes.

meanwhile, heat the olive oil in a small frying pan and sauté the shallot over a low heat. When the shallot is translucent, add in the sweet potato and sauté until soft.

drain the tofu and add to the frying pan, breaking it up with a wooden spoon until it forms small cloud-like pieces. Add the kale and tomato and sauté for 6–8 minutes. Taste and season with salt and pepper. Top with chopped basil and serve.

Tofu & Kale Scramble

Kale & Tofu

Jill BlakewayACuPunCTurIST & CofoundEr of THE YInoVA CEnTEr

“We love eggs in my household and are lucky to get the freshest eggs possible thanks to the fact that our neighbors keep chickens and are willing to trade eggs for health advice! But every once in awhile, I like to take a break from dairy, and it’s then that I turn to tofu scramble. This recipe is based on mollie Katzen’s recipe, but I’ve added vegetables for an extra nutritional boost.”