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Try a new recipe that includes kale!
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NATIONAL OSTEOPOROSIS FOUNDATION
Jeri Nieves, PhD posted:
Kale is available triple-washed in the fresh produce section or frozen. Kale can be stir-fried, added to soups or used in pasta dishes. One cup of cooked kale is packed with bone healthy nutrients including approximately 200 mg of calcium, 400 mg of potassium, 35 mg of vitamin C, 25 mg of magnesium and over 1,000 mcg of vitamin K.
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Louise_WebMD_Staff responded:
Do you have any suggestions for kale recipes? I have only used it in traditional greens recipes...which aren't the healthiest choice I am sure.
 
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NATIONAL OSTEOPOROSIS FOUNDATION
Jeri Nieves, PhD replied to Louise_WebMD_Staff's response:
Here are two recipes:

Roasted Kale
2 pounds fresh kale, triple washed and dried
olive oil nonstick spray
Mrs. Dash seasoning or other salt substitute
1. Heat oven to 275 degrees
2. Line baking sheet with parchment paper and coat with nonstick spray
3. Remove kale stems and cut into bite-sized pieces
4. Put kale on baking sheet in single layer
4. Lightly spray kale on both sides until evenly coated with olive oil
5. Lightly sprinkle with Mrs. Dash seasoning or other salt substitute to taste
6. Bake about 15 minutes, continuing to bake the kale until it is reaches desired crispness.

Or this recipe from the American Institute of Cancer Research
Greens and Lentil Soup
1 tsp. extra virgin olive oil
2 garlic cloves, minced
1 small onion, chopped
2 ribs celery, chopped
2 large carrots, chopped
1 tsp. dried oregano
Salt and freshly ground black pepper, to taste
1/2 cup dry red lentils, rinsed
1 1/2 cups water
1 1/2 cups reduced-sodium vegetable broth (or chicken broth)
2 cups kale, center ribs discarded and sliced thin
4 Tbsp. nonfat sour cream, for garnish (optional).

In a medium pot, heat oil over medium heat.Cook garlic, stirring until golden. Add onion, celery and carrots. Season vegetables with oregano, salt, and pepper. Cook, stirring until softened.

Add lentils, water and broth and simmer covered for 30 minutes. Add kale and simmer uncovered until tender, 5 to 7 minutes.

Season with salt and pepper to taste.
 
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Notbyhoice responded:
Although Kale upsets my stomach I would like to try in it some pasta dished. I am extremely thin and my physician would like to me eat more calcium enriched food that include pasta. Thank you.
 
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NATIONAL OSTEOPOROSIS FOUNDATION
Susan Allison, RNC, BSN, MPA replied to Notbyhoice's response:
Here you go:

1 cup diced onion
2 tbsp olive oil
12 cups, chopped fresh kale, washed well
? to 1 tsp red pepper flakes (optional)
Salt & pepper to taste
8 oz feta cheese, diced or crumbled
1 lb. enriched, dry pasta (penne or rotini), cooked and drained
Parmesan cheese (optional)

Saute onion in olive oil until soft. Add red pepper flakes and kale, cover pan and steam until kale is soft. Add 1-2 tbsp of water if needed. When kale is soft, add feta cheese and S&P to taste. Toss with hot pasta. Sprinkle each serving with 1 tbsp. parmesan cheese, if desired.

Serves 6 to 8
 
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Louise_WebMD_Staff replied to Susan Allison, RNC, BSN, MPA's response:
Wow.

I think I will try the Roasted Kale and the Pasta recipe. Those sound good.

My family will rebel if I serve soup though.
 
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CHYNACAP replied to Louise_WebMD_Staff's response:
COOK LIKE GREENS ONLY IN LOW SALT CHICKEN BROTH A DASH OF VINEGAR OR WITH A PICKLED CUCUMBER AN TOMATOE SALAD.TRY IT CHYNACAP.
 
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Wigmore3 responded:
I will try these kale recipes. Thank you.
Patricia Winston
 
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Tomato05 responded:
I normally just chop and steam it and add a few seasonings (e.g. soy sauce, chili flakes. sesame seeds) at the end, and sprinkle it with finely chopped red capsicum for colour contrast.

It goes well with mushrooms too: steam together with sliced mushrooms (or stir-fry) and add seasoning at the end.


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