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Whether you’re 15 or 50, it is never too late to start introducing kale into your diet and add it to your meal prepping.

Cooking kale frees some nutrients like magnesium and decreases others like heat – sensitive folate. But consuming kale in some forms gives fiber, protein,  calcium, omega – 3s and a lot of vitamins and minerals like vitamin K, C, and A.  It is suggested to mix up by sautéing, blending, raw, fried and baking.

So however way you want to eat your Kale, including this nutrient-packed vegetable to your meal prep certainly adds a new level of healthy.


  • Protects the body from inflammation
  • Contains a lot of antioxidants to fight cancers
  • It is known for its natural detoxifying effect
  • Maintains a healthy heart
  • Enhances brain maturity in babies
  • Fights against occurring of cancer cells
  • Enhances better vision

How to Select

  • Search for kale with dim bunches that have a tiny to average sizes of leaves.
  • Don’t choose those with yellow and brown leaves.
  • Select smaller leaves for softness and gentle taste, especially if you want to eat the green leaves raw.
  • Don’t select large leaves for they suggest toughness.
  • Search for wet, crunchy, not withered kale, flawless with no little holes which is a sign of spoilage.
  • Kale stems are safe to eat. So, double check whether it is also in high-quality.

How to Store

  • Wrap up the soiled kale in wet paper towels.
  • Put kale in a plastic bag.
  • Keep in the refrigerator to ensure the crispiness.
  • How to Freeze:
    • Blanch kale to begin with.
    • To do it, separate stems from leaves, then put in boiling water, covering the pot, for 2 minutes.
    • Separate the stems and leaves from the boiling water with the use of strainer and put into a basin of ice water immediately to prevent the cooking procedure.
    • After 2 minutes, pinch out extra wetness, then freeze kale in small bundles on a baking area.
    • After frozen, put the small bundles in freezer bags, get rid of the air as much as possible before enclosing and putting in freezer.
    • Unblanched kale will be consumed 4 to 6 weeks if kept in the freezer.
    • Blanched frozen kale will store from 8 to 1 year.

Tips Preparing Kale

  • Wash kale leaves under cold tap water.
  • Slice leaf part into half slices and stems ¼ lengths for faster and smooth cooking.
  • Steam kale for most nourishment and taste.
  • Load the bottom of a steamer pot with 2 inches of water.
  • While waiting, slice first the green kale before the water boils.
  • Steam for 5 minutes and try with our Mediterranean salad dressing and put your preferred possible ingredients.

Kale Infographics

Batch Meal Preps

Healthy Recipes


  • 3 tablespoons olive oil
  • 2 cups sweet Vidalia or yellow onion, peeled and
  • diced small (about 2 medium/large onions)
  • 1 cup celery, sliced thin (about 2 stalks)
  • 2 to 3 cups green cabbage, sliced into thin
  • ribbons (about 1/2 small head of cabbage)
  • 4 garlic cloves, peeled and finely minced
  • 64 ounces (8 cups) low-sodium chicken broth
  • 3 to 4 cups shredded cooked chicken (use about 1 whole
  • storebought rotisserie chicken to save time; or
  • roast or cook your own chicken in a skillet)
  • two 15-ounce cans cannellini beans, drained and rinsed
  • 1 tablespoon dried parsley
  • 1 teaspoon dried oregano
  • 1 teaspoons salt, or to taste
  • 1 teaspoon black pepper, or to taste
  • leaves from 4 large stalks of kale, torn into
  • bite-sized pieces (discard the center thick rib)
  • 1 cup zucchini, diced small (from about 1 medium zucchini)
  • 1 tablespoon lemon juice, optional (brightens up the flavor)


  • To a large Dutch oven or stockpot, add the oil, onion, celery, and sauté over medium-high heat for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
  • Add the cabbage and sauté for about 3 minutes, or until cabbage wilts and softens. Stir intermittently.
  • Add the agarlic and sauté for another 1 to 2 minutes.
  • Add the chicken broth, shredded chicken, cannellini beans, parsley, oregano, salt and pepper to taste, and boil about 5 minutes, or until chicken is warmed through.
  • Add the kale, zucchini, optional lemon juice, and boil 1 to 2 minutes, or until kale has wilted and zucchini has softened.
  • Taste soup and add salt or herbs, to taste. Amount of salt will vary based on how salty the brand of chicken broth used is, how salty the rotisserie chicken is, and personal preference. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay because at the end you will adjust the salt level. Serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.


  • 4 cups 3/4-inch cubes of butternut squash (from about 1 3/4 pound whole small butternut squash)
  • 1 teaspoon olive oil
  • 1 teaspoon balsamic vinegar
  • 1/4 teaspoon salt
  • Sprinkling of black pepper
  • 2 Tbsp olive oil
  • 1 large red onion, quartered and sliced (about 2 cups of sliced red onions)
  • 3 cloves garlic, minced (about 1 Tbsp)
  • 1 teaspoon balsamic vinegar
  • 6 cups thinly (3/4-inch) sliced kale (center ribs removed) (from about 1 bunch of kale)
  • 1/3 cup dried sweetened cranberries
  • 1/2 cup slightly broken up pecans
  • Salt and pepper to taste


  • Preheat oven to 425°F. Place cubed butternut squash in a bowl and toss with olive oil, balsamic vinegar, salt and pepper. Spread out onto a lined baking sheet. Roast in oven for 25 minutes or until the squash is cooked through and browned on the edges.
  • 15 minutes into roasting the butternut squash, start on the onions. Heat olive oil on medium high heat in a thick-bottomed 4 to 5 quart pot. Add the sliced red onion and toss to coat. Let cook for 7 to 8 minutes until softened. Add the garlic and cook a minute more.
  • Add the balsamic vinegar and the shredded kale. Stir until the kale is mixed well with the onions (it helps to use tongs to turn over the kale). Let cook for a minute or two until the kale is just wilted (don’t overcook).
  • Then stir in the roasted butternut squash, the dried sweetened cranberries, and pecans. Add salt and pepper to taste.


  • 4 cups chopped kale leaves, stems removed
  • 3/4 cup chopped walnuts
  • 1 cup shredded parmesan cheese (substitute chopped cashews for paleo and vegan)
  • 2 garlic cloves
  • 1/2 cup olive oil
  • Salt and pepper


  • Place all the ingredients in a large food processor. Pulse to fully combine.
  • If the mixture is clumpy add 2-4 tablespoons of water and pulse again. Taste, then salt and pepper as needed.