Ever wanted to try the super-healthy food kale, but not sure where to start? This cruciferous vegetable is packed with anti-inflammatory compounds that help keep your body healthy.

Include this dark leafy green into your diet to reduce chronic pain or diminish your risk of conditions such as heart disease, cancer, and stroke. Besides antioxidants, kale also contains magnesium, protein, fiber, potassium, and vitamins A, C, K, and B6 — all of which infuse every cell of your body to promote health.

Vitamin K and indole-3-carbinol, an active compound in kale and other cruciferous vegetables, decrease inflammatory markers in the body, which helps to reduce pain.

Kale can taste bitter, so proper preparation is key. Whatever recipe you include it in, try to offset the bitterness with a strong seasoning, such as lemon, soy, or ginger. Massaging the leaves with olive oil also helps to soften them and make them more palatable. Whether you’re in a rush to get dinner on the table or have time for something a little more gourmet, kale is good to keep on hand to toss in whatever dish you’re making.

Easy Kale and Potatoes


  • 3 red potatoes, cut in small chunks
  • 2 kale leaves
  • 1 clove garlic, chopped
  • 2 tablespoons olive oil, divided
  • 1 lemon
  • Cajun seasoning

Servings: 2

Cooking Time: 30 Minutes


  1. Place the potatoes in a saucepan, and pour filtered water over the top to cover them. Bring water to a boil. Cook for about 10 minutes before draining in a colander.
  2. Pour 1 tablespoon olive oil into a pan, add garlic, and turn the heat to medium-high. Once the pan heats up, place the potatoes in the pan. Sprinkle liberally with Cajun seasoning, or any other desired spices to taste. Stir occasionally. If you like browned potatoes, turn the heat up higher. If you like softer potatoes, turn the heat a little lower and cook for a longer time. The potatoes will take about 10 minutes to cook.
  3. Wash the kale leaves, and pat dry. Cut the leaves from the stalk. Chop the leaves coarsely.
  4. Pour the second tablespoon of olive oil in to a pan, and turn the heat to medium.
  5. Place the kale in the pan, and cook for about five minutes. Squeeze a few drops of lemon juice on the kale, season with salt and pepper to taste.

Do you have a favorite kale recipe?

Image by Laurel F via Flickr


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