But I also know that the food that they eat matters. And some foods matter more than others. Green leafy vegetables fall into that category. A little bit of kale (or chard, collards, or spinach) packs an intense nutrition punch. It is worth a bit of persistence and creativity to turn these into foods that our kids will eat.
Before I get into the ways we can present kale to our kids, let’s take a quick look at what amazing nutrition just 1 cup of raw kale provides.
According to NutritionData.com, 1 cup of chopped raw kale provides more than 100% of our daily value of vitamin C, more than 200% of our daily value of vitamin A, and more than 600% of our daily value of vitamin K. It also provides at least 10 different minerals and all of the B vitamins. Kale provides all of these things in a mere 33 calories.
So how do we get our kids to eat kale? I know that every child is different. Some will eat sautéed kale with nothing more than a sprinkle of salt. Others will reject a meatball if they identify even a speck of green in it. Try what you think might work for your kids. And if it doesn’t work at first, try and try again. It will be worth the effort.
Let’s start with the smoothie. If your child will accept a green smoothie, just throw some kale into the blender with plain yogurt, ground flax seeds, a banana and some orange juice. This is sweet and yummy! If your child refuses a green drink, add enough cherries or mixed berries to turn the same drink pink. Smoothies are not only for breakfast, but also for a great afternoon snack.
Another popular snack is kale chips. While my son loves the ones that are deep-fried in peanut oil (served at The Kitchen Next Door in Boulder, CO), I prefer to dehydrate or bake them. Wash and chop the kale, toss with olive oil, salt, and pepper, and bake at 325° for 15-20 minutes.
The frittata is another great presentation for kale. Finely chop the kale, sauté it with some onions and garlic, add some beaten eggs and cheese, and bake in an oven-safe pan. The frittata can be a great way to serve any number of vegetables, but spinach and kale are favorites in our family.
If you are looking to hide the kale, try adding a quarter cup of pureed kale to your favorite meatball or meatloaf recipe. Pureed greens can also be mixed into your favorite spaghetti sauce.
If all else fails, make cake! I have to give credit to Weelicious for this idea. The Lunches cookbook has a recipe for “spinach cake muffins.” I substitute kale for spinach and adjust the recipe to make it gluten-free. For my version of kale muffins, I blend (in a blender) 1 cup packed kale, ½ cup applesauce, 1 egg, 2 Tbsp grapeseed oil, 1/3 cup cane sugar, 2 tsp vanilla, and ½ tsp salt, and then mixed that with 1.5 cups of Pamela’s Pancake and Baking Mix. I bake in mini muffin tins at 350° for 12 minutes. The color is vibrant and the taste is great!
Once our kids are used to eating green, we can finely chop fresh kale and add it to salads, sandwiches, and soups. Ideally I want my kids to enjoy their greens the way I do: sautéed with olive oil, garlic, and salt. I continue to present this and some days they eat it. But until they will eat it every day, I will persevere in the creative presentation of one of the most nutritionally dense foods on our planet.
I hope that you will too!