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Use Kale the healing superfood to keep yourself healthy and vital

The healing superfood Kale

Kale can be processed in a wide variety of ways in the kitchen and is extremely rich in minerals and vitamins, which we urgently need in winter. It is good for our body, a reason the vegetables count as a superfood.

Its nutritional profile exceeds many other types of vegetables and even that of most other types of cabbage vegetables. For example, Kale contains three times as much protein and four times as much iron as white cabbage.


Kale contains more vitamin C than oranges, making it one of the richest vegetables in vitamin C. Just one cup covers a person’s entire daily requirement. It also contains a lot of vitamin K and has an antioxidant effect, so it supports the detoxification process in the body. Other ingredients are omega-3 fatty acids, iron, calcium, protein, and folic acid.

Like some other types of cabbage, it comes from the so-called wild cabbage. The ancient leaf is still widespread in certain Mediterranean regions today and as far as Asia Minor. It is also related to broccoli, Brussels sprouts, and kohlrabi, for example. Most of the descendants of this ancient original variety have spread all over the world.


Chlorophyll is the basis of life.

Kale contains even more chlorophyll than nettle or broccoli, for example. Indian researchers found that chlorophyll, in particular, has an anti-inflammatory effect. 

Chlorophyll can prevent dementia, protect against diabetes, improve muscle build-up, remove heavy metals via the intestine and reduce the risk of colon cancer. Studies that compared fruit and vegetable intake and cognitive decline found that green leafy vegetables offered the most protection.

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From salad to braised vegetables

Kale is highly versatile in the modern kitchen. You can mix the raw leaves with fruits to make a smoothie rich in vital substances. You can also use it to prepare a finely chopped salad with a dressing of olive oil, lemon, and Italian herbs.

As a cooked vegetable, it tastes good, both steamed, blanched, boiled, or braised. For example, you can prepare a delicious soup, a hearty vegetable stew.  

We often hear that you should never warm up the Kale. But that’s a myth. However, you should cool the leftovers quickly and store them in the refrigerator in a sealable container, not for too long, about three days. Otherwise, bacteria convert the nitrate contained in the Kale into nitrite.

In any case, you put color on your plate and concentrated defenses in your body!

To avoid vegetables with pesticide residues, you should rely on organic goods, best from the local farmers’ market. Or grow your own? See how to grow it in Containers 


Vegan Pineapple Kale Smoothie

The healing superfood Kale

Combined with a sweet fruit like pineapple makes for a well-balanced yet healthy green smoothie.

Greek Kale Salad with Creamy Tahini Dressing

Kale superfood

Substantial salad with a powerful flavor punch. This salad, plus a slice of crusty French bread and good olive oil for dipping, made for an incredible meal! Bonus: it held up well overnight in the fridge and made for a great dish the next day, too



I’ve been making these portobello and kale calzones for years now and it’s always a hit with the family. Loaded with veggies and delicious garlicky cream, it’s hard to resist!

Spicy Kale and Coconut Stir Fry

This dish is a relatively quick weeknight meal and a fun alternative to my go-to extra vegetable fried rice. This recipe has some Thai flavors, including sriracha, lime, and cilantro.

Kale Tofu Curry


This recipe is based on the traditional Indian dish methi malai paneer. Methi is a popular green in India from fenugreek seeds and has a bitter taste and flavor. This curry uses kale instead of the traditional methi. Soaked almonds give the dish its creamy texture and tofu is tossed in for added protein.

Chickpea Omelet With Kale Filling And Cheesy Tahini Sauce


Do you feel stuck with your current vegan breakfast options? Well, it turns out that even omelets can be made vegan. This savory Chickpea Omelet by Laine Rudolfa will leave you satisfied and energized.

Spicy West African Chickpea and Kale Curry

Who’s down to try this Spicy West African Curry by Elsie Kriz for lunch or dinner?  There is something very fulfilling about a meal you can whip up in 30 minutes and get the family happily fed in little to no time. Nutritious, delicious, and probably the best leftovers for your next-day soup and sandwich brunch.


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