Kale: A Super-Hero of Vegetables!

lemon-pepper kale

Kale should definitely get more attention. This leafy green powerhouse is loaded with nutrients! According to the World’s Healthiest Foods website, kale scored 4 “excellents,” 6 “very goods,” and 10 “goods”— for a total of 20 standout categories of nutrient richness, an achievement that is difficult for most foods to match.

Kale is milder in flavor than spinach but firmer in texture. Most recipes call for cooked or lightly steamed kale. However, it can be eaten raw, such as with Lemon-Pepper Kale.

Lemon-Pepper Kale

8 cups kale, ribs removed, torn into bite-size pieces, lightly packed
¼ cup chopped green onion (green parts only)

Lemon-Pepper Dressing:
¼ cup extra-virgin olive oil
2 tablespoons fresh lemon juice
1 clove garlic, minced
½ teaspoon salt
½ teaspoon pepper

Place kale and green onions in a large bowl. In a smaller bowl, whisk olive oil, lemon juice, garlic, salt, and pepper. Pour over kale, and use your hands to massage the dressing into leaves. Let set at room temperature for 1 hour to allow flavors to blend. Serve. Store in an airtight container in refrigerator.

Yield: 8 servings (serving size: 1 cup)

Recipe Notes


  1. My boyfriend loves kale and this would be nice to serve him…I’m not sure if he’s eaten it raw but it won’t hurt to try.

  2. Can Kale be frozen, and then used later in soups &/or stews?

  3. Pat Landrum says:

    I put shreds of kale in my lentil soup this week.