Kids & Kale

Kid with SHake

Kale, growing in popularity, can be found anywhere but did you know it is full of nutrients and if prepared properly your kids will devour it!? Try out Courtney’s new kale recipes today!

By Courtney Violet Bentley

Kale is a vegetable which is growing in popularity and is now readily available in supermarkets and grocery stores. Yet, simply because it’s popular, doesn’t mean that everyone is well-versed in its powerful health properties and just how beneficial it can be to both adult and children’s health. To provide your child with a well-rounded diet, you may want to incorporate this leafy green into their diet. However, you may be a bit skeptical on how best to achieve this.

The following are the different ways that you can make kale a part of you and your little one’s life with relative ease, including a few quick recipes to get you started. First, let’s expound upon the different health properties of this unique vegetable.

How Can Kale Benefit You

Kale, as aforementioned, is a leafy green vegetable that has many important health benefits. Firstly, it’s very high in fiber, which is a necessary part of a healthy diet and helps to facilitate and promote the digestive health. Digestive health is important, especially in children who are often bombarded with different snacks and sugary treats.

Kale is also very low in calories. A single cup is less than forty calories and has zero fat. Not only that, but this vegetable is high in vitamins and minerals like iron, Vitamin A, Vitamin C, and Vitamin K, which are all important in promoting the immune system health and the cardiovascular system. 

Getting Your Child to Chow Down

As every parent knows, getting children to eat new and unique foods can be a bit difficult. While the health benefits may be great when kale is incorporated into a diet, the battle to get your little ones a try may be an uphill battle. Rather than confront the food head on, try hiding it into their diets in a way that will give them all of the benefits without them ever recognizing that they are consuming something new. One way to do this is to hide the kale in their normal meals by mixing it in with prepared meats or hiding it in the leafy vegetable salads they might normally consume. Pureeing kale and incorporating it into dips and condiments is also a useful mechanism for hiding the food, as is mixing it into smoothies. Making kale chips, will give a child the texture they are used to and a slightly salty taste they are familiar with.


Recipe 1: Kale Chips


  • 3 handfuls of kale (washed and dried)
  • 1.5 tablespoons olive oil (extra virgin)
  • 1.5 teaspoons salt


  • Preheat oven to 245 C
  • Drizzle olive oil on kale in bowl
  • Sprinkle kale with salt
  • Spread dressed kale on a baking sheet lined with parchment paper (spreading out the leaves as these will be your chips)
  • Bake in oven for 25 minutes
  • Let cool and enjoy!



Recipe 2: Kale Smoothie


  • 1 banana
  • 1 cup frozen blueberries
  • 1 cup frozen cherries
  • 1.25 cups organic skim milk
  • 1 cup herbal tea
  • 1.5 cups kale


  • Place ingredients into blender
  • Mix on high until smooth
  • Pour into glasses and serve!


2 Responses to Kids & Kale

  1. I just recently made kale chips for the first time and they were divine!

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