Rubbed Kale Salad

1  large bunch kale
2 Tbsp  olive oil
2 Tbsp  fresh lemon juice
1 tsp    coarse salt
½ tsp    cayenne pepper (scant)
1 Tbsp  maple syrup or Renfrow Farms honey
2 cloves garlic, peeled and minced

Possible additions: shaved Parmesan, feta, toasted nuts, shaved fennel, dried cranberries, sliced fruit, diced veggies, red onion, wild rice (cooked and cooled)

Trim away and discard kale stalks, cut into ½” ribbons. Place in salad bowl. Add olive oil, lemon juice, salt. Toss. Rub, massage, and squeeze the kale with your hands for 2-3 min, until soft. Add maple syrup or honey, cayenne, and garlic; toss well.  Add any combination of additional desired ingredients. Make ahead an hour or more and keep refrigerated.


Simple Kale and Sweet Potato Soup  

(I haven’t tried this one yet but I hear it’s great. There are many other kale soup variations out there to suit anyone’s palate!)

2 tablespoons cooking oil
1 onion, chopped
2 cloves garlic, minced
1 Jalapeno chiles, seeds and ribs removed, sliced thin
3/4 pound kale, tough stems removed, leaves washed well and shredded (about 1 quart)
1 1/2 pounds sweet potatoes (about 3), peeled and cut into 3/4-inch cubes
1 1/2 quarts canned low-sodium chicken broth or homemade stock
1 1/2 teaspoons salt
1 cup canned unsweetened coconut milk

Soften onions and garlic in cooking oil in large saucepan on medium heat. Then add broth, coconut milk, jalapeños, salt, and sweet potatoes. Bring to a boil and then back it down to medium or medium-low heat until sweet potatoes are soft. Add kale and cook until kale is tender and tasty. Enjoy!


And the celebrated but difficult to master..

Kale Chips

Click here to see how America’s Test Kitchen recommends making these chips. Do note the comment from Christine Liu, Cooks Illustrated, at the bottom that talks about how to do this in the safest and best way!


Swiss Chard Frittata

  • 1 red potato, diced
  • 1 tablespoon olive oil
  • 1 small yellow onion, thinly sliced
  • 1 clove garlic, minced
  • 1 bunch Swiss chard, leaves removed and roughly chopped
  • 8 eggs
  • Pinch of salt
  • Black pepper to taste
  • 1/2 cup grated sharp cheddar cheese
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon butter


Preheat the oven to 400°F. Put the diced potato in a small bowl, cover with a plate, and microwave on high for 3 to 4 minutes, until tender when pierced with a fork.In a large (12-inch) skillet, heat the olive oil over medium heat until shimmering. Add the onion and cook until softened, about 3 minutes, then add the garlic and cook for a minute more. Add the chard and a splash of water, cover, and cook until the chard is completely soft. Add more water if necessary if the skillet is too dry and the chard is still tough. Before proceeding, cook off any leftover moisture, and allow to cool.In a large bowl, whisk the eggs with the salt and cheeses, then stir in the chard and onion mixture and the potatoes.

Heat the butter in a medium skillet or small pan over medium heat until foaming, then add the egg mixture. Cook until the bottom and sides begin to set, then transfer to the oven and continue cooking until the center is solid, 5-15 minutes depending on the shape of the pan. Allow to cool somewhat before serving.

Roasted Root Vegetables

Use any quantities you want
Beets, peeled
Kohlrabi, peeled
Sweet Potatoes, peeled

Cut vegetables into small to medium size pieces
Drizzle small amount of olive oil and stir.  Add salt to taste.
Cut in covered casserole dish and bake 350 degrees for 35-40 minutes or until tender.

Kohlrabi and Apple Salad with Walnut Vinaigrette

1 tablespoons cider vinegar
3 tablespoons roasted walnut oil
1 1/2 teaspoons honey
Salt and pepper to taste
1 medium apple, unpeeled, cut into matchsticks
1 kohlrabi, medium to large, peeled and cut into matchsticks
1/4 cup walnut pieces, toasted in dry skillet
1 tablespoon minced chives (with the blossoms if you have some)
1/2 teaspoons minced lemon thyme

Whisk together cider vinegar, walnut oil and honey, then season with salt and pepper.

Stir in apple matchsticks as you cut them and the acid will keep the apple from oxidizing and turning brown. Stir in remaining ingredients, taste for seasoning and serve.

If you prefer it crisp, eat it right away. If you prefer things not quite so crunchy, the salad is fine left overnight in the fridge.


5-Step Kale Salad

4 cups chopped raw kale (about 1/2 small bunch)
3/4 cup shredded carrots
1 small avocado, diced
1/2 cup sweet onion, diced
2-3 Tbsp seeds or nuts (I added some mineral-rich pepitas)

*you can easily change up the veggie and other add-ins as desired.

Simple Sweet Tahini Dressing
2 Tbsp tahini
2 Tbsp maple syrup
3 Tbsp fresh lemon juice + pinch of zest
1 Tbsp extra virgin olive oil (optional)
2-3 pinches cayenne
pinch of salt + a few pinches of black pepper

(Make a double batch of dressing if you like your greens more heavily dressed)

Important notes:
* If you want to lighten up the dressing, substitute fresh orange juice for the EVOO.
* You can use raw agave syrup or brown rice syrup in place of maple if desired.
* Add a splash of tamari in place of the salt if you have it on hand!
* Be sure to stir stir stir first if your tahini settled with oil on top!
* Add a splash of apple cider vinegar if you’d like a perkier, more acidic dressing.
* I like to use pink Himalayan salt.
* Freshly finely chopped parsley is a very nice touch for this dressing.


Cabbage and Sweet Potato Soup

Serves: 6
Prep time:  15 mins
Cook time:  40 mins
Total time:  55 mins

  • 1 chopped cabbage
  • 4 large diced sweet potatoes
  • 1 whole garlic diced
  • 6 tablespoons butter
  • 4 cups beef stock
  1. Begin by cooking your sweet potatoes in the beef stock.
  2. Allow them to spend some time softening.
  3. When that is done, take your garlic and sauté it in the butter.
  4. Then add in your cabbage and allow it to cook in this mixture.
  5. Combine the contents with the sweet potatoes and beef stock and season to taste.
  6. Serve hot when the flavors have all melded together.
  7. To compliment this meal, you might look into serving it with some fresh baked bread and butter or even add a little sour cream in the center to add a rich and creamy flavor that your family will love.