Kids Can Love Kale Too!
Most kids do not like kale, but there are many ways us parents can get creative with kale. From the traditional veggies to serving as yummy desserts, kale can be an ingredient in many dishes. Kale holds its texture well in cooking, and it can be steamed, stir fried, roasted, or eaten raw. You can turn it into smoothies, kale chips, wilt it into soup, mash it with potatoes or turn it into pesto.
You may wonder, why go through all of these lengths to hide, I mean serve, our children kale. Well kale is a nutrition superstar due to the high amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains. Kale is also a member of the cruciferous vegetable family along with cauliflower, brussels sprouts, cabbage, broccoli. Many powerful antioxidants are found in kale including quercetin and kaempferol, which have numerous beneficial effects such as lowering blood pressure, anti-viral, anti-inflammatory, anti-depressant, anti-cancerous among others. These are all great reasons to hide kale in our kid-friendly recipes. Any boost to our immune systems is always a great thing.
RECIPES
Please enjoy the two recipes below, one traditional recipe to prepare kale (plain sauteed kale) and one fun recipe (berry kale smoothie.)
Berry Kale Smoothie
Ingredients:
10 oz. of non-diary milk
½ cup of frozen blueberries
½ cup of frozen strawberries
1 ½ cup of baby kale
½ cup of frozen pineapples
½ cup of bananas (if you want it thicker)
Instructions:
-
Blend milk and kale until well blended.
-
Add other ingredients and blend.
-
Pour and serve
Sauteed Kale
Ingredients:
3 bunches of kale
2 cups of water
1 cup of high heat oil (coconut, grape seed, avocado)
1 tablespoon of pink Himalayan salt
¼ cup of white distilled vinegar
Instructions:
-
Use your hands to pull the kale leaves from their stems. (We remove the middle stem as it tends to be overly tough and imparts a more bitter taste when eaten.) Coarsely chop the leaves. Rinse them, but do not dry.
-
Pour in water and add kale a few handfuls at a time, stirring after each addition so that it starts to wilt, until all of the kale is added.
-
Stir in the salt and oil. Cover and cook on a high heat, stirring occasionally, until the kale is just tender, about 20 minutes.
-
Stir in the white vinegar, cover and let sit for 5 min. It’s ready to serve!
VIDEO ALERT
Please click the video link to watch me prepare sauteed kale AND my kids enjoying it!!!
Also in TuTu's Green Stuff Blog
Global Handwashing Day: Wash, Protect, and Shine 🌎🫧
Every year on October 15, people all around the world celebrate Global Handwashing Day. It might sound simple, but this day is a powerful reminder of how one small habit, washing your hands properly, can make a huge difference in keeping you and others healthy. From classrooms to sports fields, clean hands are a key part of staying safe and strong.
A Healthier Planet, A Healthier You: Celebrating Children’s Environmental Health Day
Every October, Children’s Environmental Health Day reminds us that caring for our planet means caring for ourselves. 🌎 First established in 2016 by the Children’s Environmental Health Network, the day shines a spotlight on the connection between a healthy environment and the well-being of children everywhere. It encourages kids, families, and communities to take simple steps that protect the earth and create a healthier world for future generations.
🌍 Habitat Heroes: How Youth Can Protect Homes for People and Wildlife
Every year, on the first Monday of October, people all around the world come together to celebrate World Habitat Day. This special day was created by the United Nations back in 1985 to remind us of two very important things. First, that every single person has the right to adequate shelter. Second, that we all share the power and responsibility to shape the future of our cities, towns, and natural spaces.