the well dailys

Kale CooKbooK
a collection of the very best kale recipes
from our favorite kitchens to yours
3
Kale: The Sexiest Superfood
We know, we know: superfood is so overused these days. But were not talking
about the latest nut from the Amazon. Were all about the food that truly is super,
the powerhouse of nutrition thats oozing with energy: were talking about kale.
Kale is our not-so-secret green obsession. We love it juiced and blended, cooked and
raw, morning and night. If we were cartoon characters, wed walk around munching
on stalks of kale.
Why embrace our fne leafy friend? Clocking in at just 35 calories, 1 cup of kale
delivers a powerful hit of vitamins A, C and K, plus calcium, iron, potassium and
omega-3s. Its skin-brightening, cholesterol-lowering, and wards of a bunch of types
of cancer. And did we mention its packed with fber? Yeah, its pretty super.
So were ofcially declaring it the year of kale. We asked all of our friends and
Expert Wellies for their favorite ways to eat this cruciferous sensation, and here are
their best recipes for your veggie-loving pleasure.
Hit the farmers market to stock up (look for hardy stems and a deep, vibrant color),
and give these simply delicious recipes a whirl.
To health and happiness,
5
I get up at 4:20 most days, so of course I need cof-
fee frst thing! But after my bootcamp, I pull out my
Breville and make my green juice before waking my kids
for school. Every day, without fail, my youngest asks
why Im having baby food.
Jackie MacLeod
CofoundEr of THE WEll dAIlY
INGREDIENTS
1/2 lemon
1-inch piece ginger
4 leaves kale
1/2 bunch dandelion greens
1/2 green apple or pear (depending
on how sweet you like it)
4 stalks celery
2 stalks bok choy
3 sprigs mint
DIRECTIONS
Juice all ingredients in order and enjoy!
Jackies Dandelion-Kale
Green Juice
Juices & Smoothies
7
When I am on a cleanse, my green smoothie is my go-to
for breakfast, but I also make it for a quick afternoon pick-
me-up. Te Kermit Elixir gives me a nice kick in the pants
and a fresh jolt of good feelingjust like chocolate or
cafeine!! When my husband sees the Vitamix flled with
all the veggies and fruit, he rolls his eyes and asks if Im
detoxing again. no, just making myself feel good.
Sukey Novogratz
CofoundEr of THE WEll dAIlY
INGREDIENTS
Juice of 1 lemon
1/4-inch piece ginger
1 Fuji apple
4 or 5 leaves kale, de-stemmed
1 kiwi
1 teaspoon local bee pollen
1 bunch parsley
1 stalk celery
1/4 1/2 cup pineapple
1/2 banana
Splash of coconut water (add a little more
if your blender needs some extra help)
DIRECTIONS
Blend everything and you are ready to go!
Sukeys Kermit elixer
Juices & Smoothies
9
INGREDIENTS
1 cup almond or coconut non-dairy milk
2 large handfuls dinosaur kale, stems removed
1 large glug liquid chlorophyll - or -
1 tablespoon spirulina powder
2 tablespoons almond butter
Stevia to taste (optional)
DIRECTIONS
Juice all ingredients in order and enjoy!
The Dinosaur Shake
Juices & Smoothies
Dr. Alejandro Junger
CrEATor of THE ClEAn ProgrAm
In a world where green veggies are royal, kale is
king. I often make kale chips with coconut oil for
a unique favor, but one of the best ways to get kale
into your diet is by including it in a green smoothie
like this dinosaur Shake. Kales minerals and alkaline
properties will improve anyones nutrition.
11
INGREDIENTS
(serves 2)
1 large cucumber (peeled if not organic)
A hearty fstful of kale
A hearty fstful of romaine
23 stalks celery
1 big broccoli stem (adds sweetness)
12 pears or apples
If you use apple, try adding half a
peeled lemon for extra zip! (optional)
DIRECTIONS
Wash and prep all ingredients, then
juice everything and serve. Cheers!
Make Juice Not War
Juices & Smoothies
Kris Carr
WEllnESS WArrIor
& AuTHor of CrAzY SExY dIET
Tis is our motto and our morning drink. Its the
recipe that fuels the Crazy Sexy revolution! green
juice is the medicine, especially when you keep the
fruit sugar content to a minimum. Its like a huge
anti-infammatory hug. Hope you enjoy it!
13
INGREDIENTS
(serves 1-2)
1 cup frozen mango
1 cup fresh-squeezed orange juice
As much kale as you want (I use 4 leaves of
dinosaur kale for my nephew and 8 for me)
Splash of coconut water (add a little more if
your blender needs some extra help)
DIRECTIONS
Blend in a high-speed blender and
enjoy.
Kalango Smoothie
Juices & Smoothies
Te only way I can get Artur, my 10-year-old nephew,
to eat greens is to serve this smoothie. I named it the
Kalango, and now each time Artur comes to my house he
begs me for his Kalango! Its great for people who dont
like kale because you cant even taste it, and its a blast of
vitamins A and C.
Valrie Grandury
CrEATor of THE orgAnIC SKIn CArE lInE odACIT
15
INGREDIENTS
(serves 2)
1 large bunch kale, stems
removed and roughly chopped
Juice of 1/2 lemon
2 teaspoons extra virgin olive oil
Salt and pepper to taste
DIRECTIONS
Heat a saut pan over medium heat. Wash the kale
and, without drying it, add it to the pan. let the
kale cook down for about 10 minutes, adding more
water if needed. When the kale is fully steamed,
add the salt, pepper and lemon juice and top with
a drizzle of olive oil.
Steamed Kale with lemon
Quick & Easy
Cornelia Guest
AnImAl rIgHTS ACTIVIST
& PHIlAnTHroPIST
my favorite way to make kale also happens
to be one of the easiest ways to cook it (other
than making kale chips, another go-to snack
at my house). Just thinking about it makes me
hungry!
17
INGREDIENTS
(serves 2-4)
1 bunch kale, rinsed
and dried with the stems
removed and torn into
small pieces
1 tablespoon olive oil
Salt and pepper to taste
DIRECTIONS
Preheat the oven to 300 f. Place the kale onto a baking
sheet, drizzle with olive oil and sprinkle with salt and pep-
per. Hand-toss to get the kale evenly coated with olive oil
and seasoning. Kale should all be lightly coated, not too
heavy with oil.
Spread all of the pieces so they are in a single layer on
the baking sheet and bake for 15 to 20 minutes or until
lightly browned and crispy.
basic Kale Chips
Quick & Easy
Taided Betancourt
THE WEll dAIlYS rESIdEnT orgAnIC CHEf
When Im craving salty or crunchy snacks, I just make a
big batch of kale chips. Teyre incredibly easy to make,
and you can experiment with diferent favors by adding
spices like chili powder or curry.
Watch Taided make this online at...
http://bit.ly/basic-kale-chips
19
INGREDIENTS
(serves 4)
1/2 pound lacinato or
dinosaur kale, rinsed with the
stems removed
1/3 cup walnuts
1/2 cup fnely grated
parmesan
2 cloves garlic, roughly
chopped
1/2 cup extra virgin olive oil,
plus a little more if needed
DIRECTIONS
Heat oven to 350 f. Spread the walnuts on a baking
sheet and toast in the oven for about 8 minutes. Set
aside and allow to cool.
fill a large pot with water and bring to a boil. Cook
the kale in the boiling water for about 3 minutes.
Wrap the kale in a clean kitchen towel and squeeze to
wring out the excess water. roughly chop the kale.
Put the kale, walnuts, parmesan and garlic in a food
processor. Pulse until everything is coarsely chopped.
Turn the food processor to a steady speed and add
the olive oil slowly. Taste the pesto and add salt and
pepper. If you are like me and like your pesto more
runny than pasty, you could add a little more olive
oil at this point. Turn the food processor back on
and drizzle in the olive oil until the pesto reaches its
desired consistency. Adjust seasoning to taste.
Kale Pesto
Quick & Easy
I love this pesto on a crostini with some burrata cheese
or fresh mozzarella. I serve it at parties that way, or as a
dip with fresh vegetables and crackers. Kale pesto makes
a fantastic addition to grilled chicken, fsh, or steakor
simply tossed with pasta. If youve got leftovers, use it as
a spread to add some zest to your sandwich.
Taided Betancourt
THE WEll dAIlYS rESIdEnT orgAnIC CHEf
Watch Taided make this online at...
http://bit.ly/kale-pesto
21
Valrie Grandury
CrEATor of THE orgAnIC SKIn CArE lInE odACIT
INGREDIENTS
(serves 2)
10 kale leaves, stemmed and cut into thin strips
4 teaspoons extra virgin olive oil
4 teaspoons fresh lemon juice
1 red bell pepper, sliced
4 tablespoons pine nuts
1/2 red onion, thinly sliced
1/4 cup sun-dried pitted black olives, diced
Salt to taste
Cayenne to taste (optional)
DIRECTIONS
Wash and prep all ingredients,
then juice everything and serve.
Cheers!
Kale Salad with olives
& Pine Nuts
Kale Salads
Where do I begin? Kale is my all-time favorite food!
I usually eat it raw to preserve all of its nutritional
value. Te salad I like best is lemony, salty and perfectly
savory. It keeps for three days in the fridge and only
gets better as the favors mingle over time.
23
INGREDIENTS
1 large bunch lacinato or
dinosaur kale, stemmed
1 medium shallot, minced
3 tablespoons freshly squeezed
lemon juice
3 tablespoons extra virgin
olive oil
1 cup ricotta salata, shaved
using a vegetable peeler
Sea salt and pepper
DIRECTIONS
Wash and dry kale very well. Working in batches,
cut the kale into a very thin chifonade and place
into a large bowl.
In a small bowl, mix the minced shallot and lemon
juice, then whisk in the olive oil.
Pour the dressing over the chopped kale and toss
to coat evenly. Season with salt and pepper to taste.
let sit for 30 minutes, so that the kale marinates
and softens a bit.
Add the ricotta salata and toss again to get
everything evenly distributed. Taste and adjust
seasoning if necessary. garnish with pine nuts if
desired.
Kale Salad with Ricotta Salata
Kale Salads
Tis is a great salad for entertaining. not only is it a
huge crowd-pleaser, but it also keeps well if you make it
ahead of time. Ive served this salad to many kale skeptics
and converted them all into kale lovers. ricotta salata
is not the creamy ricotta used in lasagna; rather, its a
ricotta that has been pressed, salted and dried, making it
perfect for grating into this salad.
Taided Betancourt
THE WEll dAIlYS rESIdEnT orgAnIC CHEf
Watch Taided make this online at...
http://bit.ly/kale-ricotta-salad
25
INGREDIENTS
(serves 2-3)
2 cloves garlic, minced
1/6 cup mirin
1/6 cup tamari
1/4 cup water
1 8-ounce package tempeh
1/2 head kale
Sea salt to taste
DIRECTIONS
mix garlic, mirin, tamari (or soy sauce) and water
together in a small bowl. remove tempeh from package
and slice lengthwise to create two thin pieces of tempeh.
Cut each in half and arrange the slices in a pan. Add the
mixture and cover. Cook on low for 20 minutes. Turn
the tempeh over and cook for another 1520 minutes.
While the tempeh cooks, prepare the salad.

rinse the kale, remove the stems and tear the leaves into
small pieces. Pat the leaves dry and place in a large bowl.
Add a pinch or two of sea salt and massage the kale with
your hands until it softens. (Tis is very importantif
you skip this step, the kale will be coarse and difcult
to chew and digest.) Add vegetables of your choice like
avocado, fennel, cucumber or sliced peppers. Eat as is, or
top the salad with a simple dressing of extra virgin olive
oil, lemon juice and minced garlic.
braised Tempeh &
Kale Salad
Kale Salads
Tempeh is soy that has been fermented, which
makes it easier to digest and more nourishing.
Tis dish is quick and easy and makes a great
weeknight meal.
Marissa Vicario
HolISTIC HEAlTH CoACH
27
INGREDIENTS
(serves 2)
1 bunch Tuscan kale (also known
as dinosaur or lacinato kale)
1/4 cup chopped toasted hazelnuts
1/2 clove garlic
1/4 teaspoon kosher salt
1/4 cup grated pecorino cheese,
plus additional for garnish
3 tablespoons extra virgin olive oil
Freshly squeezed juice of 1 lemon
1/8 teaspoon red pepper fakes
Freshly ground black pepper
DIRECTIONS
Trim the bottom few inches of the kale stems
and discard. Slice the kale into 3/4-inch ribbons.
You should have 4 or 5 cups. Place the kale in
large bowl. Toast the chopped hazelnuts.
using a mortar and pestle, pound the garlic and
1/4 teaspoon of salt into a paste. Add 1/4 cup
cheese, 3 tablespoons of oil, lemon juice, pinch
of salt, pepper fakes and black pepper and whisk
to combine. Pour the dressing over the kale and
toss very well. let the salad sit for 5 minutes,
then sprinkle on the hazelnuts, additional cheese
and drizzle of oil.
Raw Tuscan Kale Salad
Kale Salads
Dani Shapiro
Ive recently been obsessed with this recipe. Its one of
the few salads that I simply do not get tired of eating,
and, perhaps even more amazingly, my husband (not
generally a fan of the green stuf) loves it too. Te dressing
is thick and needs lots of tossing to coat the leaves, but the
parmesan and olive oil and lemon give it a delicious favor,
and the toasted hazelnuts lend it a great crunchiness.
29
INGREDIENTS
2 bunches kale, stems and tough
ribs removed and leaves chopped
into fne strips
2 tablespoons well-stirred tahini
1/3 cup water
1/22/3 cup fresh lemon juice
(depending on how tart you like
your dressing)
1/3 cup mild olive oil
3 garlic cloves, chopped
2 tablespoons Braggs liquid amino
acids (optional)
1/4 teaspoon sugar (optional)
Salt and pepper to taste
DIRECTIONS
To make the dressing, place all the ingredients
but the kale in a blender or food processor and
blend thoroughly. It will make about a cup. In a
salad bowl, toss the kale with enough dressing to
make you happy. If you like, add a few extras like
fnely chopped raw caulifower, chopped parsley
or mint, dried cranberries or orange segments,
toasted pine nuts or warm roasted potatoes.
Crunchy Green Tahini Salad
Kale Salads
Priscilla Woolworth
CrEATor of PrISCIllA WoolWorTHS ECo AlmAnAC
I love simple oven-roasted kale for a side dish or snack, but
lately Ive also been digging this fabulous kale salad. lau-
rie david (producer, activist and, most recently, cookbook
author) gave me this recipe two years ago, and its really
delicious. Te dressing is made with tahini, a middle Eastern
sesame paste thats yummy on toast, too. Te Braggs is
optional, but its available in most supermarkets, and its great
sprayed on popcorn too.
31
INGREDIENTS
(serves 4)
2 tablespoons extra virgin olive oil
1/3 cup minced shallots
1 teaspoon minced garlic
1/2 pound mixed mushrooms, stems
removed and sliced
1/2 teaspoon kosher salt
1 medium bunch kale (about 11
1/4 pounds), tough stems removed
and cut into 1-inch strips
1/2 cup organic low-sodium
vegetable broth
1 cup canned low-sodium or cooked
white beans, drained and rinsed
1/4 teaspoon freshly ground black
pepper
DIRECTIONS
Heat 1 tablespoon of the extra virgin olive oil in a large
skillet over medium-high heat. Add half of the shallot
and cook for about 5 minutes, until translucent. Add
half of the garlic and cook, stirring, for 1 to 2 minutes.
Add the mushrooms and 1/4 teaspoon of the salt. Cook
the mushrooms for about 6 minutes, until they have
released their liquid and have begun to brown. remove
the mushrooms from the pan and set aside.
Heat the remaining 1 tablespoon of extra virgin olive
oil in the skillet over medium-high heat. Add the
remaining shallot and cook for about 5 minutes, until
translucent. Add the remaining garlic and cook, stirring,
for 1 to 2 minutes.
Add the sliced kale, broth, remaining 1/4 teaspoon salt,
and a pinch of pepper. Turn the kale in the pan until it
wilts. Cover the pan and cook, stirring occasionally, for
about 25 minutes, until the kale is tender.
Add the white beans, cooked mushrooms, and black
pepper. Heat through and serve.
braised Kale with
Mushrooms & beans
Kale with Legumes
Dr. Mark Hyman
ExPErT In THE fIEld of funCTIonAl mEdICInE
greens like collards and kale are great for detoxifying the
body. Tis vegan, gluten-free dish is one of my favorites
from my ultra-metabolism Cookbook. great northern
beans or navy beans work best, and try a mix of mush-
rooms such as shiitake, cremini and white button.
33
INGREDIENTS
(serves 2)
1/2 cup French (puy) lentils
2 sprigs thyme
2 cloves garlic, peeled
1/4 onion, peeled
1 cup quinoa
2 tablespoons olive oil,
divided
1 bunch lacinato kale,
stemmed and washed
1 shallot, thinly sliced
2 cloves garlic, peeled and
sliced
Salt and freshly ground
black pepper
DIRECTIONS
Place the lentils, thyme, 2 whole cloves garlic and onion in a
small pot and cover with water by about an inch. Bring to a
boil over high heat, then reduce the heat to medium-low and
simmer uncovered for 20 minutes or until the lentils are tender.
10 minutes into the simmer add 1/2 teaspoon of salt. (If too
much water evaporates before the lentils have fnished cooking,
just add more water.) When the lentils are done, strain and
remove the garlic, onion and thyme.
While the lentils cook, place the quinoa in a small pot with 2
cups water, 1 teaspoon salt and 1 tablespoon olive oil. Bring the
quinoa to a boil over high heat. reduce the heat to low, cover
and cook for 15-20 minutes, until all the water has evaporated.
Heat a saut pan over medium-high heat for about 30 seconds,
then add 1 tablespoon olive oil and heat for another 30
seconds. Add the sliced garlic and shallots, reduce the heat to
medium and cook for 1-2 minutes. Add the kale with water
still clinging to it. Season with salt and pepper and stir. reduce
the heat to low, cover and cook for 10 minutes, stirring a few
times. When the kale is done, let it cool, then chop it.
To fnish the dish, just combine the cooked lentils, quinoa and
kale in a large bowl and season to taste with salt and freshly
ground black pepper.
Quinoa & French lentils
with braised Kale
Kale with Legumes
Tis dish is not only flling and comforting, its also full
of vitamins and really cleansing. It involves a few steps,
but its actually not that complicated, and your eforts
will result in a warm bowl of pure, whole foods.
Taided Betancourt
THE WEll dAIlYS rESIdEnT orgAnIC CHEf
35
INGREDIENTS
(serves 2-3)
1 tablespoon extra virgin olive oil
1/2 small onion, chopped
1 clove garlic, diced
68 stalks kale, stems removed and
leaves chopped
1 16-ounce can of organic
cannellini or navy beans
1 cup cooked brown rice or other
whole grain (optional)
Sea salt to taste
Black pepper to taste
Red pepper fakes to taste
DIRECTIONS
Heat olive oil on medium-low and add onion
and garlic. Cook for several minutes until the
onion browns. drain and rinse the beans and
add to the pan, along with the optional rice.
Saut for fve minutes, stirring frequently.
finally, add the kale leaves and seasonings,
stir well and cover the pan for 2 minutes until
the kale leaves become bright green. Serve
immediately.
Tuscan beans & Kale
Kale with Legumes
Kale is detoxifying, anti-infammatory and has
tons of vitamins A, C and K. I love to make
green smoothies and juices with kale, but when
Im looking for something more flling, I pair my
greens with plant-based protein for a meal that
packs a nutritional punch.
Marissa Vicario
HolISTIC HEAlTH CoACH
37
Jen Boulden
ECo lIfESTYlE ExPErT
& THE WEll dAIlY PArTnEr
INGREDIENTS
1/2 cup soy sauce
1/2 cup vegetable broth
1/4 cup rice vinegar or
white vinegar
3 tablespoons brown sugar
2 cakes frm organic tofu,
cut into 1-inch cubes
2 tablespoons peanut oil
6 cups kale, coarsely chopped
1/4 cup fresh lime juice
1/4 cup fresh cilantro,
chopped
Pinch ground red pepper
(optional)
DIRECTIONS
Bring soy sauce, broth, vinegar and sugar to boil in
a medium saucepan. Simmer 1 minute, then remove
from heat.
Place tofu in a single layer in an ovenproof pan. Pour
marinade over the tofu and set aside for at least 10
minutes, turning over occasionally. drain, reserving
remaining liquid.
Sprinkle peanut oil over the tofu. Broil for 4 minutes,
then fip. Continue broiling until tofu is golden brown,
another 3 or 4 minutes.
While tofu broils, heat 2 tablespoons peanut oil over
high heat in a large frypan and saut the kale until it
wilts, stirring constantly.
Add lime juice, cilantro and red pepper, and remove from
heat. When tofu is browned, gently toss with cooked kale
and as much reserved marinade as desired. Serve over
brown rice topped with toasted cashews or peanuts.
Gingered Kale & Tofu
Adapted from Simply in Season: A World Community Cookbook
Kale & Tofu
I bit into something strange in a fast food burger when
I was 11, and thats when I gave up meat. Tis choice
dovetailed with my green values because meat is a very
resource-intensive thing to produce. Te truth is, I am
only now learning the diference between not eating
meat and being a vegetarian, so this recipe is perfect for
the sorta-scared-of-kale-and-cooking... like me!
39
INGREDIENTS
1 tablespoon extra virgin olive oil
1 small shallot, fnely diced
1/4 cup fnely diced sweet potato
1/4 cup fnely chopped kale
1 box frm silken tofu
1 small tomato, chopped
Fresh basil, chopped
Salt and pepper
DIRECTIONS
Take the tofu out of its packaging and put it in
a small saucepan. Cover the tofu with water and
bring to a boil. Turn down the heat and simmer
for 10 minutes.
meanwhile, heat the olive oil in a small frying
pan and saut the shallot over a low heat. When
the shallot is translucent, add in the sweet potato
and saut until soft.
drain the tofu and add to the frying pan,
breaking it up with a wooden spoon until it
forms small cloud-like pieces. Add the kale and
tomato and saut for 68 minutes. Taste and
season with salt and pepper. Top with chopped
basil and serve.
Tofu & Kale Scramble
Kale & Tofu
Jill Blakeway
ACuPunCTurIST
& CofoundEr of THE YInoVA CEnTEr
We love eggs in my household and are lucky to get
the freshest eggs possible thanks to the fact that our
neighbors keep chickens and are willing to trade eggs
for health advice! But every once in awhile, I like to
take a break from dairy, and its then that I turn to tofu
scramble. Tis recipe is based on mollie Katzens recipe,
but Ive added vegetables for an extra nutritional boost.