75 delicious, nutrient-packed recipes to incorporate kale into every meal. Kale is considered one of the world’s most powerful superfoods for very good reasons. It’s packed with antioxidants, which help neutralize free radicals in the body, which, in turn, helps to prevent many kinds of cancer. Just one cup provides more than 100 percent of the daily value of vitamins A, C, and K, and it’s low calorie, high in fiber, and fat free. Furthermore, kale is high in iron and has a good dose of omega-3 fatty acids, which work as an anti-inflammatory and help fight arthritis, asthma, and autoimmune disorders. And to top all that off, author Julia Mueller proves that it can be delicious. With seventy-five recipes for breakfast, lunch, dinner, snack time, and even dessert, your whole family will quickly fall in love with kale. Here’s a sampling of the recipes included: Blackened salmon with garlicky Cajun kale - Butternut squash and kale chili - Cauliflower and kale yellow curry - Grilled kale, peach, and corn salad with basil honey balsamic vinaigrette - Indian chickpea stew with kale - And more! Whether you’re an experienced chef, or just trying it out for the first time, The Quintessential Kale Cookbook is an invaluable resource for a delicious, healthy kitchen. Julia Mueller is the author of Delicious Probiotic Drinks and the creator behind The Roasted Root , a blog dedicated to providing nutrient-rich, healthy recipes that are fun, easy to make, and tasty. She lives, works, and cooks in Incline Village, Nevada. The Quintessential Kale Cookbook Simple and Delicious Recipes for Everyone's Favorite Superfood By Julia Mueller Skyhorse Publishing Copyright © 2019 Julia Mueller All rights reserved. ISBN: 978-1-5107-3816-4 Contents Introduction, Breakfast, Appetizers, Side Dishes, and Snacks, Salads, Soup, Stews, and Chilis, Main Dishes, Sauces, Salsas, and Spreads, Bonus Recipes for the Paperback Edition, Index, CHAPTER 1 Breakfast Blueberry Superfood Smoothie Makes smoothies for 2. INGREDIENTS: 1 cup kale leaves, loosely packed 1½ frozen bananas 1 cup frozen blueberries ¼ cup coconut milk (full-fat from the can) 1½ cups almond milk INSTRUCTIONS: Add all ingredients to a blender, starting with the liquids (this will help blend everything together). Blend until smooth. Prep Time: 5 minutes Total Time: 5 minutes Chorizo, Potato, and Kale Hash Serves 4. INGREDIENTS: 2 tablespoons olive oil 2 cups jewel yam, chopped into ½" pieces* 1½ cups chopped red onion ½ pound ground turkey or chicken chorizo 4 cups tightly packed chopped Russian red kale Eggs for serving *You can also use russet or red potatoes. INSTRUCTIONS: 1. In a large skillet, heat oil to medium and add the chopped yam. 2. Sauté for 3 to 5 minutes before adding the red onion. Continue to sauté until veggies are softened, about 10 minutes. 3. Add the ground chorizo and continue sautéing until chorizo is cooked all the way through, about 5 minutes. 4. Add the chopped kale leaves and cover skillet to allow kale to soften and cook. 5. Once wilted, stir kale into the hash and serve with over-easy, fried, or poached eggs on top! Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes While breakfast hashes are typically chock-full of greasy bacon or sausage and potatoes, I love making hashes using leaner chorizos, such as ground turkey or chicken chorizo. Replacing russet potatoes with yams or sweet potatoes and adding kale makes this breakfast a healthier alternative to your typical hash. You can also use this hash to make breakfast burritos and tacos, or an omelet. Green Apple Ginger Smoothie Makes one large smoothie. INGREDIENTS: 1 green apple, cored and chopped 2 handfuls kale leaves 2 teaspoons fresh ginger, peeled and grated 1 (¼") nub fresh turmeric, peeled 1 tablespoon fresh parsley, optional 1 tablespoon honey ½ cup coconut milk ½ cup almond milk INSTRUCTIONS: 1. Add all ingredients to a high-powered blender and blend until a uniform consistency is achieved. 2. Test the smoothie for taste and add honey as necessary. 3. For a creamier (less gritty) consistency, add one frozen banana to the recipe. Prep Time: 8 minutes Total Time: 8 minutes This green apple smoothie with ginger is full of nutrients and flavor! The texture of the kale and apple results in a somewhat gritty smoothie, so I would caution that the recipe as stated above should be for seasoned green smoothie drinkers only. If you're new to green smoothies, you can achieve a creamier texture by adding a frozen banana, if desired. This simple smoothie is perfect for a detox or for simply adding vitamins to your daily diet. Huevos Rancheros Bake Serves 4. INGREDIENTS: 1 tablespoon olive oil 1 yellow onion, chopped 3 cloves garlic, minced 1 head kale, chopped 1 14-ounce can black beans, drained and rinsed 3 to 4 corn tortillas, chopped into bite sizes 2 cups of your favorite salsa 4 eggs Avocado and ched