Kale is growing increasingly popular among moms who want to ensure that their children are eating healthy. What some may not know is that National Kale Day is held annually on the first Wednesday of October. The day celebrates eating, growing and sharing kale’s benefits with those across the U.S.
Kale is a superfood and provides you with the vitamins and minerals you need to fight against obesity, heart disease and diabetes, issues that are common among American children and adults.
As a member of the cruciferous vegetable family, kale offers many of the same benefits you’ll find in Brussels sprouts and broccoli. This vegetable is nutrient-dense and can last much longer than other foods when it’s stored away.
Kale is a good source of vitamins C and K, iron, omega-3 and fiber and can also help prevent cancer, inflammation and mood changes when you eat a few cups each day.
3 ways to use kale
Here are three easy ways to use kale every day and make it a delectable kid-friendly dish:
Cheesy kale chips
You can easily make this an after-school snack for the kids. All you need to do is roast kale leaves in the oven for 20 minutes at 300 degrees Fahrenheit. They’ll turn into a crispy chip that’s a healthier alternative to potato chips from the store.
Quinoa with kale, corn and spinach
For a quick meal, create a salad with quinoa, kale, corn and spinach. You’ll be adding a ton of protein and vegetables to your meal and it’s easy to make. Check out the recipe from Kiwi magazine:
- Heat olive oil in a large skillet on medium-high heat.
- Add onion and cook for 3 minutes
- Add quinoa and kale, cook for 5 minutes
- Add 2 cups of vegetable broth, spinach, corn, sea salt, pepper and chili powder
- Bring ingredients to a boil
- Reduce to a simmer and cook for an additional 7-8 minutes
- Remove from heat and let cool
- Put on a plate and serve
You can easily make a kale Caesar salad by mixing together kale leaves and store-bought dressing. But if you want to make your own Caesar dressing, follow these steps and use the ingredients listed below:
- 1/2 teaspoon mustard
- 1 clove pressed garlic
- 1/2 teaspoon Worcestershire sauce
- 1 oil pack anchovy fillet, mashed with fork
- 1 tablespoon lemon juice
- 1/4 cup olive oil
- 1 pinch of red pepper flakes
- 2 tablespoons of mayo
1. Add pressed garlic to lemon juice and let sit for 10 minutes
2. Prepare the dressing by whisking all but the oil together.
3. Gradually whisk in 1/4 cup oil
4. Toss dressing with kale
5. Serve and enjoy