#FromScratch: Hail to Kale

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#FromScratch chronicles Stephie’s nutrition [r]evolution as she switches her thought process from “where should I eat” to “what should I eat”. Follow her series as she braves the supermarket, starts to cook and explore a new way of eating.

All Hail to Kale, one of the healthiest, nutrient rich vegetables you can put on your plate so I am told [and] so I have read this week.

Kale is not something I grew up eating as a child. And it hasn’t been part of my adult diet either.  In fact, it’s green (which means I came to believe I didn’t like it –without ever tasting it!). However, the hype and intrigue surrounding this vegetable has led me to Hail Kale this week.  

[Seriously, this may rise to the level of a sexy veggie!]

Health Benefits:

  1. The 3 Anti’s: Anti-Oxidant, Anti-Inflammatory, and Anti-Cancer [I could stop there, but I won’t]
  2. Cardiovascular support in the form of cholesterol lowering capability [yeah, my heart’s important to me: go figure!]
  3. Detoxification Support

Interested in the science behind these 3 health benefits, then satisfy your inner geek like I did here.

Mission: Use Kale in 3 different ways this week.

[ambitious, I know; however, I am becoming quite bold if I do say so myself]

Experience: Kale, Sweet Potato, [and] Mushroom over Quinoa

I gathered my ingredients: Quinoa, Kale, Garlic, Mushrooms, Sweet Potato, EVOO, [and] Chicken Stock.

img_3095I put 2 cups of Chicken Broth and 1 cup of Quinoa on the cooktop, brought it to a boil, covered, [and] simmered for 12 minutes. 

Then, I removed the stems from most of the kale [it was tedious, so I quit]; I minced 2 cloves; I quartered 10 oz of button mushrooms; I peeled [and] sliced a sweet potato.

Next, I eyeballed [yes, I eyeballed it] 2 TBSP of EVOO over medium heat. Upon shimmering [the EVOO, that is], I added the img_3101mushrooms [and] sweet potato, stirring intermittently over 5-6 minutes before adding the minced garlic for another minute. I, then, poured 1/2 a cup of chicken stock into the pan [and] added 2 cups of kale steaming it for roughly 5 minutes while the stock reduced.  

Amazingly, the quinoa was ready just as the kale, mushroom, [and] sweet potato mixture was done [and] all I had to do was plate it.

[Plate it: ha! As if…]


Outcome: Voila [and] Bon Apetit: Kale, mushroom, [and] sweet potato over a bed of quinoa with a sprinkle of parmesan cheese.


Other Ways I Used Kale: Kale Pesto with Toasted Walnuts [recipe card below] on Whole Wheat Angel Hair Pasta [and] Power Green Smoothie of the Week.


Lessons Learned: 

  1. There’s something to the try it, you might actually like it rule of thumb; at the very least, you might discover you could grow to like it.
  2. Kale wasn’t bitter like I expected it to be, or perhaps, the bitter was balanced by the sweet of the potatoes. I don’t know as I’m not that sophisticated yet.
  3. I can actually orchestrate things such that everything is ready at the same time: who knew?!

[When I host Thanksgiving, there are courses within courses, if you know what I mean.]


Click Here to Download Recipe Card.

P.S. Lest you think I like everything I have tried so far, look for my post on lentils in the upcoming weeks. [Think Mr. YUK sticker!]


  1. Anti-Cancer Club
    Anti-Cancer Club / November 15, 2016 at 12:20 pm /Reply

    Go Stephie! Kale can be intimidating…until it’s not! Congrats on being adventurous, with great results!

  2. Stephie
    Stephie / November 15, 2016 at 2:39 pm /Reply

    Thanks, Pat!

    I find this whole process quite intimidating whether kale or something else; however, my health and wellbeing is something that I take quite seriously. So, come hell or high water, I’m giving everything a try AND a try again if I don’t like it the first time.


  3. Anti-Cancer Club
    Anti-Cancer Club / November 15, 2016 at 4:37 pm /Reply

    There were a number of foods I wasn’t quite sure of when I first tried them. But I was willing to try again, and I’m grateful that I did! #Matcha tea was one such food. Quinoa–believe it or not!–was another.

    Live and learn! Or should I say: Live healthier and keep learning!

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