How to Cook with Kale

Kale chips are a healthy and crunchy snack that’s easy to make at home.

Ingredients:

• 1 bunch of kale
• 1-2 tbsp olive oil
• Salt (to taste)
• Optional: Garlic powder or paprika for extra flavour

Method:

1. Preheat your oven to 180°C (160°C fan-forced).
2. Remove the kale leaves from the stems and tear them into bite-sized pieces.
3. Wash and thoroughly dry the kale using a salad spinner or by patting it with a towel (this helps the chips crisp up better).
4. Toss the kale with olive oil and a pinch of salt, making sure each leaf is evenly coated.
5. Spread the kale in a single layer on a baking tray lined with baking paper.
6. Bake for 10-15 minutes, tossing halfway through, until the kale is crispy and slightly browned on the edges.
7. Allow the kale chips to cool and enjoy them as a healthy snack.

A simple and nutritious breakfast or snack option.

Ingredients:

• 1 slice wholegrain or sourdough bread
• 1 ripe avocado, mashed
• 1 handful kale, chopped
• 1 tsp olive oil
• 1 garlic clove, minced
• Salt and pepper to taste
• Optional: A poached egg or a sprinkle of chilli flakes

Method:

1. Toast the bread until golden and crispy.
2. In a pan, heat olive oil over medium heat and sauté the garlic for 1 minute. Add the chopped kale and cook for 3-5 minutes, until wilted and tender. Season with salt and pepper.
3. Mash the avocado with a fork and spread it evenly on the toasted bread.
4. Top with the sautéed kale and add a poached egg or sprinkle with chilli flakes if desired.
5. Serve immediately as a delicious breakfast or snack.

A quick and easy way to make a nutritious meal for breakfast or dinner.

Ingredients:

• 1 bunch kale (removed from stems and chopped)
• 1 cup mushrooms, sliced
• 4 large eggs
• 1/2 cup milk (or plant-based milk)
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/4 cup grated cheese (optional, like cheddar or feta)

Method:

1. Preheat your oven to 180°C (160°C fan-forced).
2. In a large ovenproof frying pan, heat olive oil over medium heat. Add the mushrooms and cook for 5-7 minutes, until soft.
3. Add the kale to the pan and cook for 3-4 minutes, until wilted.
4. In a bowl, whisk the eggs and milk together. Season with salt and pepper.
5. Pour the egg mixture over the vegetables in the pan. Stir to combine, then let it cook for a few minutes.
6. If using cheese, sprinkle it on top, then transfer the pan to the oven.
7. Bake for 10-15 minutes, or until the frittata is set and lightly golden.
8. Slice and serve hot.