How to Add a Kale Kick to Your Eating

You’ve likely seen kale’s popularity on the rise in recent years. As the health industry continues to grow and people become more conscious and aware, foods like kale suddenly become all the hype. What is so good about kale? Well, for one it’s one of the most nutrient dense foods that exists.  

With only 33 calories per cup, it contains 2.5 g of fiber and 3 g of protein.  It also contains Vitamin A, K, C, B6, manganese, calcium, copper, potassium and magnesium. Lacking iron? Kale’s got you covered there as well, with more iron per calorie than beef. Not to mention, it’s full of antioxidants that help lower cholesterol levels and blood pressure, supports the cardiovascular system, and acts as an anti-inflammatory.

Sounds pretty great right? But eating cups of raw kale doesn’t sound as great. With a bit of a rough texture, and a slightly bitter taste, on its own kale is not all too appealing. Luckily there are several ways to incorporate kale into your diet, without sacrificing flavor. Follow these two simple recipes to enjoy the benefits of kale.

Kale Chips


  • 1 bunch of kale, washed, dried, and stems removed
  • 1 tbsp. coconut oil (melted) or avocado oil
  • ½ tsp. garlic powder
  • ¼ tsp. red chili flakes
  • ⅛ tsp. ground ginger
  • Salt and pepper to taste

Preheat oven to 300F. Tear kale into small pieces, but remember - they will shrink in the oven. Spread them onto the baking sheet and pour the melted coconut oil over the kale, massaging the oil until kale is covered. Sprinkle on the garlic, red chili flakes, ginger, salt, and pepper, tossing to combine. Place in oven and bake for about 15 minutes, toss, and continue to bake until crispy, about 5-10 minutes. Shop Coconut OilOr Avocado Oil.

Kale Smoothie


  • 1 cup water
  • 1 cup apple juice
  • 1.5 cups frozen mangos
  • 1 handful kale, stems removed
  • 1 handful spinach
In a blender, combine all ingredients including a few cubes of ice if you like your smoothies cold and thick. Blend on high pulse until smooth, about 30-40 seconds. Want to add a bit more protein? We recommend Kaizen Vanilla Whey.
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