An Ode to Kale

I get it, I get it, you’re over kale.

Last year it was kale smoothies, kale juice, kale instead of spinach in salads, kale with chicken, etc. I think gourmet chefs and Weight Watchers members single-handedly revived what had been a very un-sexy green.

And just like that, now we’re onto seeds, nuts, chia, whatever is the new “super food.”

But don’t give up on kale quite so quickly. I’m here to tell you, kale is the real deal for weight loss and I’ve got two GREAT recipes to share with you that are both WW-friendly!

According to the George Mateljan Foundation, “It only takes 200 calories worth of kale to provide 14 grams of fiber — substantially more than the average U.S. adult gets in an entire day after a diet of 2,000 calories.”

Weight Watcher ladies, you know 14 grams of fiber is SERIOUS and will keep you seriously full longer than say, baked chips, bread or even a piece of fruit.

Plus, kale has TONS of Vitamin K (which is good for your blood AND good for your body’s calcium processing), Vitamin A (which is good for your eyes) and, of course, everyone’s favorite Vitamin C, which promotes good immunohealth.

The first recipe is my go-to morning breakfast:

The Kale & Egg White Omelette

kale omelette

You’ll need:

  • Your favorite type of mushrooms (baby portabellas are my favorite)
  • One medium yellow onion
  • Fresh thyme
  • One bunch or bag of kale, chopped with thick center “rib” part removed
  • Egg whites
  • Cooking spray
  • Shredded low-fat cheese (optional)
  • LF Chicken sausage (optional)

Directions:

  1. I heat my frying pan over medium heat and add cooking spray.
  2. While the pan heats, I take four mushrooms and slice them. I throw the mushrooms and a tablespoon of fresh thyme into the pan to begin to cook down.
  3. I thinly slice a quarter of a yellow onion, and add it to the pan after the mushrooms have begun to brown. This is where I also add the chopped chicken sausage, if desired.
  4. I cook the mushrooms, thyme & onion for a few minutes until carmelized, then spray the pan and mixture with more cooking spray and add 1/2 cup of liquid egg whites.
  5. I usually cook the egg whites for a few minutes until they begin to set up, and then I flip them. Here is where you would add the cheese, if desired, and fold into an omelette.

This omelette is a terrific way to start the day, and, for me at least, I find a hot breakfast with lot of fiber and protein helps me stay fuller longer!

The second recipe is for the snack-food lovers:

Parmesan Kale Chips

You’ll need:

  • One bunch fresh kale (flat or “dinosaur” kale works really well here)
  • Cooking spray
  • Kosher salt
  • Fresh ground pepper
  • Red pepper flakes (optional)
  • Parmesan Cheese

Directions:

  1. Preheat the oven to 300 degrees.
  2. Wash kale thoroughly and dry with paper towel.
  3. Remove the center “rib” part from the kale and cut kale leaves into large (3-4 inch) chunks.
  4. Lay kale out evenly on a cookie sheet that has been sprayed with cooking spray. Spray the kale lightly with additional cooking spray, and sprinkle with kosher salt, fresh ground pepper and parmesan cheese. This is also where you would add the optional red pepper flakes if you like it a little spicy.
  5. Bake the kale for 16-20 minutes, checking periodically to ensure the kale isn’t burning.

You can store the kale chips in an air-tight tupperware container, but they’re really best if you just eat them right away!

What’s your favorite kale recipe? Share it in the comments!

 

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