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Kale and Lettuce

5 MINUTE KALE AND FRUIT SALAD

Ingredients:

 

  • 2 ½ cups kale, de-stemmed and chopped
  • 1-2 tbsp. raspberry dressing 
  • ¼ cup blackberries
  • ¼ cup raspberries
  • 1 small apple, cubed
  • ¼ cup walnuts, roughly chopped
  • ¼ cup goat cheese (optional)

 

Directions:

 

  1. Place kale and raspberry dressing in a bowl and massage kale for 45 seconds with the dressing to tenderize the leaves. Add the rest of the ingredients and enjoy!

 


EASY GARLIC KALE

Ingredients:

 

  • 1 bunch kale
  • 1 tbsp. olive oil
  • 1 tsp. garlic minced

 

Directions:

 

  1. Remove and discard stems from the kale leaves and chop into 1- inch pieces.
  2. Heat olive oil in a large skillet over medium heat; cook and stir garlic until sizzling, about 1 minute. Add kale to the skillet and place a cover on top.
  3. Cook, stirring occasionally, until kale is bright green and slightly tender, 5 to 7 minutes.

 


KALE AND BLACK BEAN BURRITOS

Ingredients:

 

  • 4 flour tortillas
  • 1 15 oz. can of low sodium chicken broth
  • 1 15 oz. can of drained and rinsed black beans
  • ½ cup of chopped onion
  • 1 cup of chopped tomatoes
  • 4 cups of shredded kale
  • 1 finely chopped jalapeño pepper (opt.)

 

Directions:

 

  1. In a skillet add the chicken broth, black beans, and onions to boil.
  2. After 5 minutes add the tomatoes and jalapeño (opt.). After 2 minutes add the kale. Cover and simmer for a few more minutes before kale wilts.
  3. Warm up tortillas and with a slotted spoon add the black bean / kale filling to the center of the tortilla to fold into a burrito.
  4. Additional add-ins can include: shredded cheese, shredded chicken or sour cream. (To fold a burrito, fold 2 opposite sides in, then gently roll up unfolded sides being careful to hold filling in)

 


KALE GUACAMOLE

Ingredients:

 

  • 3 leaves curly kale, stems removed
  • 3 ripe avocados
  • ¼ cup diced red onion
  • ¼ cup cilantro
  • Zest of 1 lime, juice of 2 limes
  • ½ teaspoon sea salt
  • Optional: diced jalapeno; ½ teaspoon ground cumin

 

 

Directions:

 

  1. Place a steamer basket into a fitted pot with 1 inch of water and bring to a boil. Add the kale, cover and steam until the kale turns very vibrantly green, 30 seconds to 1 minute. Remove the kale and place it on kitchen towels and pat it dry. Chill the kale (pop it in the freezer for 5 minutes), then chop it very finely.
  2. Place all ingredients in a large bowl. Mash and fold until well combined. Season to taste.

 


PINEAPPLE BANANA KALE SMOOTHIE

Ingredients:

 

  • 2 cups kale, stems removed
  • 2 cups water
  • 2 cups chopped pineapple
  • 1 banana
  • ½ lime, juiced
  • 2 tbsp. chai seeds

 

Directions:

 

  1. 1. Blend the kale and water until smooth.
  2. Add the remaining ingredients and blend again until smooth.

 


TUNA SALAD LETTUCE WRAP

Ingredients:

 

  • 6 oz. solid white tuna canned in water
  • 1 medium red bell pepper
  • ¼ cup green onion chopped
  • 1 tbsp. cilantro chopped
  • 1 tsp. ground black pepper
  • 1 wedge lemon
  • 1 head romaine lettuce
  • 1 tbsp. light mayonnaise

 

Directions:

 

  1. Open and drain your tuna cans. Chop your green onion, bell pepper, and cilantro. Cut out a wedge of lemon.
  2. In a bowl, combine your tuna, mayo, and black pepper.
  3. Add your bell pepper. and stir together.
  4. Squeeze in your lemon juice. 5. Rinse your lettuce and pull out the large pieces. About 8 of them for 4 people. spoon in about 1/2 cup of the tuna salad into the lettuce. Wrap and enjoy!