10 Different Ways Beyoncè, Jay-Z, Blu Ivy and I Eat Kale

beyonce-kale-sweatshirt

Beyoncè Giselle Knowles-Carter, along with her personal trainer, exercise physiologist Marco Borges, recently launched 22 Days Nutrition, a plant-based home delivery meal service. In her 7/11 video, she twerks on a patio while wearing a sweatshirt with “KALE” in big letters across it. In December 2013, Bey-Z adopted a plant-based diet for 22 days in which Jay Z referred to the challenge as “a spiritual and physical cleanse.” The point I’m trying to make is King B is all about the kale, thus, we ALL should be about the kale! Here are some recipes to experiment with adding this superfood into your diet.

1. Whole-Wheat Pasta with Kale and Roast Chicken

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Ingredients:

  • 8 ounces whole-wheat spaghetti
  • 1 recipe Braised Kale, puréed
  • 3 cups white meat and 1/2 cup sauce from Roast Chicken with Pan Sauce
  • 1 (15-oz) can low-sodium chickpeas or white beans, drained and rinsed
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 2 teaspoons ground coriander

 

2. Crispy Kale with Lemon-Yogurt Dip

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Ingredients:

  • 1 pound curly kale, stems and large inner ribs removed
  • 1/4 cup extra-virgin olive oil
  • 2 garlic cloves, minced
  • Salt and freshly ground pepper
  • 1 cup fat-free plain Greek yogurt
  • 1 teaspoon finely grated lemon zest
  • 2 tablespoons fresh lemon juice

 

3. Roasted Chicken Legs with Potatoes and Kale

Roasted Chicken with Kale


Ingredients: 

  • 1 1/2 pounds tender, young kale, stems and inner ribs removed
  • 1 1/2 pounds medium Yukon Gold potatoes, sliced 1/4 inch thick
  • 1 medium onion, thinly sliced
  • 1/4 cup extra-virgin olive oil
  • Salt and freshly ground pepper
  • 8 whole chicken legs (about 10 ounces each)
  • 1 teaspoon paprika
  • Lemon wedges, for serving

 

4. Sausage and Kale Soup

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Ingredients: 

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1/4 teaspoon crushed red-pepper flakes
  • 5 waxy potatoes (1 1/2 pounds), peeled and cut into 1/2-inch chunks
  • 3 cans (14 1/2 ounces each) reduced-sodium chicken broth
  • 1 bunch kale (12 ounces), stemmed and shredded
  • 12 ounces smoked chicken sausage, cut into 1/2-inch half moons

 

5. Mashed Potato and Kale Cakes

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Ingredients:

  • 2 pounds russet potatoes (about 6), peeled and cut into 1/2-inch pieces
  • Coarse salt and ground pepper
  • 1 leek (white and light-green parts only), halved lengthwise, rinsed well, and thinly sliced
  • 1 bunch kale (3/4 pound), tough stems and ribs removed, leaves coarsely chopped
  • 1/2 pound bacon, diced medium
  • 2 tablespoons unsalted butter

 

6. Kale Salad with Chicken

kale salad with chicken
Ingredients: 

  • Four 4-by- 1/2-inch slices peasant bread
  • 2 garlic cloves—1 peeled, 1 minced
  • 1/4 cup freshly grated Parmigiano-Reggiano cheese (1 ounce)
  • 4 anchovies, minced
  • 3 tablespoons malt vinegar
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Worcestershire sauce
  • 1/3 cup extra-virgin olive oil
  • 1/2 pound Tuscan kale—stems trimmed, leaves thinly sliced crosswise
  • Two 3-ounce jars cocktail onions, drained and halved
  • 3 cups shredded rotisserie chicken

7. Sausage and Kale Lasagna

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Ingredients: 

  • 12 ounces spicy Italian sausage, removed from casings and crumbled
  • 2 large onions, halved and thinly sliced (4 cups)
  • 1 to 2 bunches kale (1 1/2 pounds), thick stems removed
  • 4 garlic cloves, minced
  • Coarse salt and ground pepper
  • 8 ounces lasagna noodles (about 9 noodles), each broken crosswise into 4 to 6 pieces
  • 1 pint cherry or grape tomatoes, halved
  • 3 cups part-skim ricotta cheese
  • 1/2 cup finely grated Parmesan cheese

 

8. Chicken and Kale Casserole

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Ingredients: 

  • Coarse salt and ground pepper
  • 3/4 pound large pasta shells
  • 2 tablespoons unsalted butter
  • 1 large yellow onion, diced medium
  • 3 garlic cloves, minced
  • 2 bunches kale (1 1/2 pounds), tough stems and ribs removed, leaves coarsely chopped
  • 2 cups shredded or chopped cooked chicken (from 1/2 rotisserie chicken)
  • 1 container (48 ounces) part-skim ricotta
  • 3 tablespoons finely grated lemon zest (from 2 lemons)
  • 3/4 cup Parmesan, grated (2 1/4 ounces)

 

9. Penne with Goat Cheese, Kale, Olives and Turkey

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Ingredients: 

  • 1 pound dried penne
  • Coarse salt and freshly ground pepper
  • 1/4 cup extra-virgin olive oil
  • 2 large shallots, thinly sliced
  • 3 small garlic cloves, thinly sliced
  • 1/4 teaspoon crushed red-pepper flakes
  • 1 1/2 teaspoons finely shredded lemon zest, plus more for garnish
  • 1/4 cup dry white wine, such as Sauvignon Blanc or Chardonnay
  • 1/2 bunch kale, tough stems removed, leaves thinly sliced crosswise (8 cups)
  • 2 cups large shreds cooked turkey
  • 6 to 7 ounces fresh goat cheese
  • 1/2 cup pitted, halved Kalamata olives
  • 4 teaspoons fresh lemon juice
  • 2/3 cup freshly grated Parmesan cheese

10. Chicken and Kale Hand Pies with Cheddar Crust

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Ingredients:

  • Flaky Pie Dough, recipe doubled and 1 cup shredded cheddar added with flour, or store-bought
  • 2 tablespoons all-purpose flour, plus more for rolling
  • 1 tablespoon unsalted butter
  • 1 leek (white and light-green parts only), halved lengthwise, cut crosswise 1/4 inch thick, and rinsed well
  • 1 small bunch black (Tuscan) kale, tough stems removed, coarsely chopped
  • 1 teaspoon fresh thyme, leaves
  • Coarse salt and ground pepper
  • 1 cup low-sodium chicken broth
  • 1 cup cooked chicken, torn into bite-size pieces (about 5 ounces)
  • 1 large egg, lightly beaten

 

KEEP ON & KALE ON! rs_600x474-141121170003-2beyonce-dance-7-11

 

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