Kale Recipes: From Superfood to Super Tasty Meals ThreeTrees

• Kale recipes: from superfood to super tasty meals. Three Trees is simple.
• Kale is green. It is cheap. It is full of good stuff.
• One cup has more vitamin C than an orange. It helps your skin glow. It makes bones strong. It keeps your heart happy.
• You do not need hours to cook it. Ten minutes is enough.
• This guide is for busy women. You work hard. You want real food. You want it fast and tasty.

Let’s make kale fun. No boring greens. Just good meals.

What Is Inside Kale? Simple Facts

• Kale is a superfood. That means it has lots of power in one bite.

Here is what one cup of raw kale gives you:

• Vitamin K – Seven times what you need in a day. It builds strong bones.
• Vitamin C – More than an orange. It fights colds. It makes the skin bright.
• Vitamin A – Helps you see better at night.
• Fiber – Two grams. It helps you poop easily. It keeps you full longer.
• Calcium – Good for bones without milk.
• Only 33 calories – Eat a big bowl and stay slim.

• Kale fights bad swelling in your body. It cleans your blood. It helps you feel calm.
• Doctors say to eat it often. One study shows that people who eat kale have lower bad cholesterol.

Eat it every day? Yes. But mix it with spinach or lettuce sometimes. Too much of one thing is not good.

Kale grows fast¹. Farmers use less water. It is good for the earth. You feel good eating it.

ThreeTrees Way: Three Easy Paths

We use ThreeTrees to keep it simple:

1. Raw Tree – Keep it fresh and crunchy. Make salads.
2. Cooked Tree – Make it warm and soft. Sauté or bake.
3. Blended Tree – Hide it in drinks or soups. Smooth and easy.

Every recipe takes less than 30 minutes. You can make them after work. Or prep on Sunday.

Raw Tree – Fresh Kale Salads You Will Love

• Raw kale is crisp. Some say it tastes tough. Fix it easily. Massage the leaves.

How? Put kale in a bowl. Add a little oil and salt. Rub with your hands for one minute. It gets soft and sweet. No more tough bites.

Best Kale Salad with Roasted Asparagus

This is a healthy kale salad². It looks pretty. It tastes fresh. Great for lunch or dinner.

You need (for 2 people):

• 1 bunch lacinato kale (also called dino kale – flat leaves)
• 10 asparagus spears
• 1 apple
• 1 handful almonds or walnuts
• 2 spoons olive oil
• 1 spoon lemon juice
• Pinch of salt

Do this:

1. Turn oven to 400°F.
2. Wash asparagus. Cut off hard ends. Put on a baking sheet. Drizzle 1 spoon of oil. Roast 8 minutes.
3. Wash kale. Cut out thick stems. Tear leaves into bite-sized pieces.
4. Put kale in a big bowl. Add 1 spoon of oil and salt. Massage for 1 minute.
5. Chop roasted asparagus. Chop the apple into small cubes.
6. Add apple, asparagus, and nuts to the bowl.
7. Squeeze lemon juice on top. Mix well. Eat right away.

• This salad has crunch. It has a sweet apple. It has tangy lemon. Kids even like it.

One bowl gives you 150% of your vitamin C for the day.

Quick Citrus Kale Slaw

No oven. No cook. Ready in 5 minutes. Perfect for busy days.

You need:

• 4 cups curly kale (the frilly kind)
• 2 carrots
• 1 orange
• 2 spoons of sunflower seeds
• 1 spoon of honey
• 1 spoon apple cider vinegar

Do this:

1. Chop kale small. Put in a bowl. Massage with a pinch of salt.
2. Peel carrots. Grate them.
3. Cut the orange into small chunks. Keep the juice.
4. Add carrots, orange, and seeds to the kale.
5. Mix honey and vinegar. Pour over salad. Toss.
6. Eat now or pack for lunch.

This slaw is bright. It is juicy. It is full of vitamin C and fiber. Good for your gut.

Sweet Potato and Kale Salad

Mix sweet potato and kale recipes. Warm and cool together.

You need:

• 2 cups kale
• 1 sweet potato
• 1 spoon of oil
• 1 spoon of maple syrup

Do this:

1. Peel the sweet potato. Cut into cubes.
2. Toss with oil. Roast at 400°F for 20 minutes.
3. Massage kale.
4. Mix warm sweet potato with kale. Drizzle maple.

Sweet. Savory. Filling.

Cooked Tree – Warm Kale Dishes for Cold Nights

Cooking kale makes it soft. The bitter taste goes away. Garlic and lemon make it yummy.

Sautéed Kale with Garlic and Lemon

This is the easiest sauteed kale recipe. Five minutes. One pan.

You need:

• 1 bunch kale (any kind)
• 3 garlic cloves
• 2 spoons olive oil
• 1 lemon
• Salt and red pepper flakes

Do this:

1. Wash kale well. Cut out thick stems. Chop leaves.
2. Heat oil in a big pan on medium.
3. Smash garlic. Add to the pan. Cook 30 seconds. Smells good.
4. Add kale. It will shrink. Stir 3 to 5 minutes.
5. Squeeze lemon juice on top. Add salt and a pinch of red pepper.
6. Eat hot.

• Serve with eggs. Or chicken. Or rice. One pan clean-up.

This is a healthy kale dinner recipe under 30 minutes³.

Crispy Kale Chips

Better than potato chips. Crunchy. Salty. Fun to make.

You need:

• 1 bunch kale
• 1 spoon of oil
• Salt

Do this:

1. Wash and dry kale well. Water makes it soggy.
2. Tear into chip-size pieces. Remove stems.
3. Put in a bowl. Add oil and salt. Toss.
4. Spread on a baking sheet. No overlap.
5. Bake at 300°F for 20 minutes. Check at 15.
6. Let cool. Crunch.

Kids grab them fast. Good snack. Low calories. High kale nutrition benefits.

Tuscan Kale and Bean Stew

Warm. Hearty. Like a hug in a bowl. Cooked kale recipes for winter.

You need:

• 4 cups Tuscan kale (lacinato)
• 1 can of white beans
• 1 onion
• 2 cups broth
• 1 spoon of oil
• 1 teaspoon rosemary

Do this:

1. Chop onion. Heat oil. Cook the onion for 5 minutes.
2. Add chopped kale. Stir 2 minutes.
3. Add beans and broth. Add rosemary.
4. Simmer 15 minutes.
5. Eat with bread.

Fills you up. Good protein from beans. Vegan kale recipes.

Blended Tree – Smoothies and Soups on the Go

Blend kale. The green taste hides. You drink your veggies.

Green Glow Kale Smoothie

Start your day right. Kale smoothie recipes for skin.

You need:

• 2 cups kale leaves
• 1 banana
• 1 cup almond milk
• ½ cup frozen pineapple
• 1 spoon chia seeds

Do this:

1. Wash kale. Remove stems.
2. Put everything in the blender.
3. Blend 1 minute until smooth.
4. Pour into a cup. Drink.

Tastes like pineapple. Not green. Kale smoothies for glowing skin.

Berry Kale Smoothie

Change it up. Spinach and kale recipes mix.

You need:

• 1 cup kale
• 1 cup spinach
• 1 cup berries
• 1 cup yogurt
• 1 spoon of honey

Do this:

1. Blend all.
2. Drink cold.

Sweet. Creamy. Kids love it.

Creamy Kale Potato Soup

Kale recipes soup for cold days. Comforting kale soup for cold weather.

You need:

• 2 cups kale
• 2 potatoes
• 1 onion
• 4 cups broth
• 1 cup coconut milk
• 2 garlic cloves

Do this:

1. Chop onion, garlic, and potatoes.
2. Put in a pot with broth. Boil. Then simmer 15 minutes.
3. Add chopped kale. Cook 3 minutes.
4. Blend smoothly.
5. Stir in coconut milk. Heat 2 minutes.
6. Eat with bread.

Creamy without cream. Dairy-free recipes.

More Fun Kale Meal Ideas

• Kale Pesto: Blend kale, basil, nuts, and oil. Toss with pasta.
• Kale Tacos: Sauté kale. Put in tortillas with beans.
• Kale Fried Rice: Add to rice with egg and soy sauce.
• Kale Omelet: Mix in eggs. Cook fast.

These are simple kale recipes. Kale recipes for dinner.

Tips: How to Cook Kale Right

1. Cut stems – They are hard. Throw away or save for soup.
2. Wash good – Kale has dirt. Soak in water. Rinse twice.
3. Massage raw – Rub 1 minute. Softens it.
4. Cook fast – 3 to 5 minutes. Long cooking makes it mushy.
5. Add lemon – Cuts bitter taste.
6. Add oil – Helps your body take in vitamins.
7. Store smart – Wrap in a damp towel. Put in fridge. Lasts 5 days.

How to make kale taste good? Pair with sweet or sour. Apple. Lemon. Garlic. Honey.

FAQs

Can I eat kale every day?

Yes. One or two cups is great. Benefits of eating kale daily: a strong body, clear skin.

Does raw kale hurt my stomach?

It can. Massage or cook it. Kale recipes cooked are gentle.

What kale for smoothies?

Baby kale. Mild. Easy kale recipes.

Does kale help lose weight?

Yes. Low calories. High fiber. Kale recipes for weight loss.

Is kale good for my heart?

Yes. Potassium and fiber. Heart-healthy foods.

Conclusion

• You see now. Kale is easy.
• Eat it raw for crunch. Cook it for warmth. Blend it for speed.
• You get kale nutrition benefits with every bite. Strong bones. Bright skin. Happy gut.
• No hard work. No bad taste. Just tasty kale recipes.
• ThreeTrees keeps it simple. Raw. Cooked. Blended.
• Start small. Try one recipe this week.

Your body will thank you. Your taste buds, too.

References

1. USDA: Kale grows with less water. Good for Earth. ↩︎
2. Healthline: 10 Benefits of Kale – Science facts. ↩︎
3. WebMD: Kale Health Perks – Easy read. ↩︎