Kids Can Love Kale Too! - Tutus Green World

Kids Can Love Kale Too!

March 10, 2021

Kale is not a new vegetable, but you may have just started hearing more about it. The popularity of kale has skyrocketed in our country over the last four to five years. It has become available at not only farmer’s markets but local grocery stores, as well.  You can purchase it in fresh bunches or pre-rinsed and trimmed in bags. 
Screen Shot 2021-02-23 at 11.39.36 PM.png

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. 

Screen Shot 2021-02-23 at 11.40.42 PM.jpg

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

Screen Shot 2021-02-23 at 11.32.58 PM.png

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:

  1. Blend milk and kale until well blended. 

  2. Add other ingredients and blend. 

  3. 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

Screen Shot 2021-03-09 at 12.53.16 AM.png

¼ cup of white distilled vinegar

Instructions:

  1. 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.

  2. 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. 

  3. Stir in the salt and oil. Cover and cook on a high heat, stirring occasionally, until the kale is just tender, about 20 minutes. 

  4. 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

Earth Day Fun: How Kids and Schools Celebrated Across the U.S.
Earth Day Fun: How Kids and Schools Celebrated Across the U.S.

April 27, 2025

Earth Day Fun: How Kids and Schools Celebrated Across the U.S.

Every year on April 22nd, people all over the world celebrate Earth Day, a special time to show love and care for our planet. But this week, the spotlight was on younger changemakers—students, classrooms, and communities coming together in creative and inspiring ways to help protect the Earth.

Across the United States, schools turned into centers of environmental action, learning, and fun. From planting trees to building bee hotels, kids proved that you don’t have to be a grown-up to make a big difference.

Here’s a peek at how Earth Day 2025 was celebrated by awesome kids and schools just like yours! 

Read More

Earth Day 2025: “Our Power, Our Planet” – Uniting for a Renewable Future
Earth Day 2025: “Our Power, Our Planet” – Uniting for a Renewable Future

April 22, 2025

Every April 22nd, Earth Day calls on us to pause, reflect, and recommit to protecting the planet we call home. What started in 1970 as a grassroots movement has grown into a global call to action, reaching over a billion people in more than 190 countries. This year’s Earth Day theme, “Our Power, Our Planet,” reminds us of a profound truth: that we hold the power—individually and collectively—to shape the future of our world.

Read More

Celebrate National Gardening Day: Cultivating a Greener Future, One Garden at a Time
Celebrate National Gardening Day: Cultivating a Greener Future, One Garden at a Time

April 14, 2025

Every year on April 14th, National Gardening Day reminds us to dig in, get our hands dirty, and reconnect with the earth. It’s more than a celebration of soil, seeds, and sunshine—it’s an invitation to grow something meaningful. In recent years, National Gardening Day has evolved from a backyard pastime into a growing movement tied deeply to sustainability, resilience, and environmental awareness. As climate concerns continue to rise, gardening offers a beautiful and practical way to contribute to a healthier planet, starting in our own backyards.

Read More