What to do with kale
Kale is a sturdy dark-green leaf that's heartier than lettuce — it holds up to heat and won't wilt the moment it's dressed. The key most people miss: strip the leaves off the tough center stem, and for salads, give it a quick massage so it softens.
Earthy and slightly peppery; sweeter and milder once cooked.
Kale is one of the most nutrient-dense foods there is — packed with vitamins A, C, and K and fiber, with almost no calories. An easy, powerful add to nearly any savory meal.
3 ways to use it
- 01Sauté it (easiest)
Strip the leaves from the stems, tear into pieces, and cook in a hot pan with a little oil and garlic for 3–5 minutes until wilted and tender.
- 02Massage it for salad
Tear the leaves small, add a little oil and lemon, and scrunch with your hands for a minute until they soften and darken — then it's ready to eat raw.
- 03Drop it into soup
Stir torn kale into any simmering soup in the last few minutes of cooking; it softens without going mushy.
Keep it fresh
- →Store unwashed in the fridge in a loose bag; wash just before using so it lasts longer.
- →Always strip out the thick center stem — it's tough and bitter.
- →Wilting leaves perk back up in a bowl of cold water for a few minutes.
A crunchy low-carb snack from your Week 4 FareRx bag - about 5g carb and 2g protein per serving (USDA-estimated).
A warm vegetarian grain bowl from your Week 4 FareRx bag - about 36g carb and 5g protein per serving (USDA-estimated).
A quick high-protein breakfast from your Week 4 FareRx bag - about 6g carb and 15g protein per serving (USDA-estimated).
A hearty, warming lunch from your Week 4 FareRx bag - about 35g carb and 6g protein per serving (USDA-estimated).
A low-carb, high-protein breakfast from your Week 4 FareRx bag - about 6g carb and 21g protein per serving (USDA-estimated).
A filling handheld breakfast from your Week 4 FareRx bag - about 31g carb and 28g protein per serving (USDA-estimated).
A simple low-carb side from your Week 4 FareRx bag - about 7g carb and 3g protein per serving (USDA-estimated).
A bright, fiber-rich salad from your Week 4 FareRx bag - about 19g carb and 4g protein per serving (USDA-estimated).
A light, high-protein lunch from your Week 4 FareRx bag - about 6g carb and 24g protein per serving (USDA-estimated).
A hearty skillet breakfast from your Week 4 FareRx bag - about 36g carb and 11g protein per serving (USDA-estimated).
A cozy, fiber-rich lunch from your Week 4 FareRx bag - about 22g carb and 4g protein per serving (USDA-estimated).
A protein-packed open-face melt from your Week 4 FareRx bag - about 17g carb and 33g protein per serving (USDA-estimated).
Recipes are a start. A dietitian is the plan.
Our registered dietitians help you turn good food into a plan for your health — personalized to your conditions, your goals, and what you actually like to eat. Most people pay $0 with insurance, and we verify your coverage before your first visit.