Amongst the green vegetable family, Kale tops the list. It is definitely one of the healthiest and most nutritious plant foods in existence. Kale is loaded with beneficial compounds, some of which have powerful medicinal properties. It’s very low in calories and extremely high in vitamin C, a vitamin that boosts immunity in the body and gives you a great glow . A single cup of raw kale actually contains more vitamin C than an orange.

Kale contains many important nutrients that are absent in the modern diet. These include which calcium, potassium and magnesium. Fortunately, adding kale to your diet is relatively simple. Read on to know some of the ways you can add Kale to your plate.

Lightened-up Creamed Kale
Ingredients

• Butter
• Diced onion
• Water
• Kale bunches
• Organic sour cream
• Sea salt
• Black pepper
• Nutmeg

Preparation:
Take a large skillet and heat it over medium-low flame. Melt butter in it and add 1 cup of diced onions. Sauté them unless they turn translucent. Remove the onions from the skillet. Add 2 bunches of finely chopped kale, ¾ cup of water, 1/8 teaspoon of fine grain sea salt, ¼ teaspoon of black pepper. Heat on medium-high and cook for 7-10 minutes unless the kale gets tender. Drain the water completely. Whip 1/3 cup of crème fraiche to smoothen it out. Add the kale and onions to a skillet. Add the crème fraiche to it and stir well. Season with a heavy pinch of freshly grated nutmeg.

Tuscan Chicken Soup
Ingredients

• Olive Oil
• Onion
• Diced Kale
• Garlic
• Chicken Broth
• Water
• White balsamic vinegar
• Sea salt
• Oregano
• Basil
• Tomatoes
• Quinoa
• Boiled & shredded chicken breasts

Preparation :
Heat a large pot over medium heat. Heat up 2 tablespoons of olive oil. Add 1/8 cup of diced onion, 4 cups of diced kale (with stems removed), and 1 tablespoon of minced garlic. Sauté for 6 minutes until the onions turn brown in color. Add 32 ounces of chicken broth and equivalent water, 2 tablespoons of white balsamic vinegar, 1 teaspoon of oregano and sea salt, 2 cups of diced tomatoes, and 1 and a half cup of cooked quinoa. Take a separate pan and boil the chicken breasts for 10 minutes. Add it to the soup as it gets cooled down. Let the soup simmer for another 30 minutes. Serve with grilled parmesan cheese.

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Spicy Tahini Kale Chips
Ingredients:

• Kale
• Olive oil
• Lime juice
• Tahini
• Nutritional yeast
• Crushed red pepper flakes
• Salt

Preparation:
Preheat the oven to 200 degrees Fahrenheit. Line a baking sheet with parchment paper. Wash one large bunch of kale that is slice into small pieces. Place it in a large bowl. Take another small bowl. Whisk together 2 tablespoons of lime juice, 2 tablespoons of extra virgin olive oil, 4 tablespoons of tahini, 1 tablespoons of crushed red pepper flakes, 1 teaspoon of nutritional yeast. Pour this over the kale and assure that it is mixed with each leaf thoroughly – try mixing with your hands. Spread the chips evenly on a baking sheet and microwave for 60 minutes. A dehydrator can also be used, but that would take about 8 hours. As the seasonings get completely dried, they get ready crispy, and ready to be served.

Kale, Zucchini, and Pinto Bean Enchilada Recipe
Ingredients:

• Olive oil
• Jalapeno
• Ground cumin
• Zucchinis
• Salt and pepper
• Brunch kale
• Pinto beans
• Green onion
• Fresh cilantro
• Enchilada sauce
• Tortillas
• Monterey jack cheese

Preparations:
Preheat the microwave to 350-degree Fahrenheit. Heat a skillet over medium heat. Add 1 tablespoon of extra virgin olive oil and 1 finely diced jalapeno. Stir for 1 minute. Add 2 small grated zucchinis, ½ teaspoon of cumin, and a pinch of salt. Cook the zucchini for 3-4 minutes while stirring continuously. Add 1 bunch of finely chopped kale and keep stirring unless it gets wilted. Remove from the heat. Stir in 1 can of pinto beans, 1 thinly sliced green onion, ¼ cup of fresh cilantro, pepper and 1 tablespoon of enchilada sauce.  Prepare 4 tortillas by warming them in the skillet for 30 seconds on each side. Put together all the enchiladas. Place the rest of the enchilada sauce over an 8×8 square pan. Roll up the tortillas and place in a casserole. Cover them with aluminium foil and bake for around 30 minutes. Let them cool down for few minutes and then serve.

Spicy Kale and Corn Stuffed Chicken Breasts
Ingredients:

• Olive oil
• Frozen chopped kale
• Skinless chicken
• Ground black pepper
• Low-sodium chicken broth
• All-purpose flour
• Fresh lemon juice
• Frozen whole kernel corn
• Garlic Cloves
• Pepper jack cheese
• Kosher salt

Preparation:
Heat a large skillet over medium flame. Add 2 tablespoons of extra-virgin olive oil. Add 2 cups of chopped kale, 2 cloves of chopped garlic, ½ teaspoon salt. Cook them unless the kale gets softened for about 5 minutes. Add 1/3 cup of frozen corn and cook unless it gets warmed for about 2-3 minutes. Transfer this to a bowl and let it cool down. Stir in half cup of grated pepper jack cheese. Use a thin paring knife to cut into the thickest part of the chicken and create space to stuff in the kale mixture. Repeat this procedure with 3 other chicken breast pieces. Heat another large skillet for 3-4 minutes. Rub the chicken breasts with the remaining olive oil. Sprinkle some salt and pepper over it. Add all the chicken breasts over it unless they turn golden brown (for approximately 2 minutes). Lower the heat and continue cooking for another 14-15 minutes. Check if it is cooked with a paring knife. Now transfer the chicken to different plates. Meanwhile, put 1 teaspoon of flour and half cup low-sodium chicken broth in a small bowl and stir together. Add them to the skillet. Cook the stirring unless it gets thickened. Pour over the sauce on the chicken breasts and serve hot.

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