[et_pb_section fb_built=”1″ _builder_version=”4.14.1″ _module_preset=”default” locked=”off” global_colors_info=”{}”][et_pb_row column_structure=”2_5,3_5″ _builder_version=”4.14.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”2_5″ _builder_version=”4.14.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.14.1″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n
These three simple recipes easily incorporate kale into one\u2019s diet<\/span><\/em><\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.14.1″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n Jude Bokovoy | <\/strong>Lifestyle Editor<\/span><\/p>\n [\/et_pb_text][et_pb_image src=”https:\/\/wou.edu\/westernhowl\/files\/2022\/04\/4CB6BEE6-4496-4892-BC09-7AB0FE743C98.jpg” title_text=”4CB6BEE6-4496-4892-BC09-7AB0FE743C98″ _builder_version=”4.14.1″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][et_pb_image src=”https:\/\/wou.edu\/westernhowl\/files\/2022\/04\/017BF679-814C-4D99-88B7-20E82EE0B1D8.jpg” title_text=”017BF679-814C-4D99-88B7-20E82EE0B1D8″ _builder_version=”4.14.1″ _module_preset=”default” custom_padding=”||0px||false|false” global_colors_info=”{}”][\/et_pb_image][et_pb_divider color=”#8c8c8c” divider_position=”center” divider_weight=”8px” _builder_version=”4.14.1″ _module_preset=”default” width=”90%” module_alignment=”center” global_colors_info=”{}”][\/et_pb_divider][et_pb_text _builder_version=”4.14.1″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n Contact the author at howllifestyle@wou.edu <\/span><\/p>\n [\/et_pb_text][\/et_pb_column][et_pb_column type=”3_5″ _builder_version=”4.14.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.14.1″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n These three recipes were created to include optimal amounts of kale by Jude Bokovoy and can be found on instagram @judy.the.foody.\u00a0<\/span><\/p>\n Kale is an easily accessible vegetable with great nutritional value. According to Healthline, kale helps lower cholesterol, risk of heart disease and inflammatory responses. It is also high in fiber, antioxidants and vitamin C.What really stands out is that kale has the ability to reduce the likelihood of developing at least five different types of cancer. The catch is, kale is typically sold in huge quantities and has a short shelf life.<\/span><\/p>\n One of the most common ways to consume kale is by packing it into a smoothie. Contrary to popular belief, it doesn\u2019t have to be a green smoothie. One can easily hide the vegetable taste with just the right amount of fruit. Below is a smoothie recipe that incorporates both a fruity taste and a healthy amount of vegetables. One of the biggest benefits of kale smoothies is that one can freeze the kale beforehand, which is a useful way to reduce waste if one has a large bag of fresh kale that can\u2019t be used before it goes bad.<\/span><\/p>\n <\/p>\n KALE SMOOTHIE<\/span><\/p>\n Start to finish: Three minutes<\/span><\/p>\n Yields: One smoothie<\/span><\/p>\n \u2153 cup of kale<\/span><\/p>\n 2 small mandarin oranges<\/span><\/p>\n \u215b cup frozen mixed berries<\/span><\/p>\n 5 tablespoons of Dah! mango probiotic yogurt<\/span><\/p>\n 6 tablespoons of Organic Life Green & Clean juice<\/span><\/p>\n Put ingredients in a blender. Blend to the consistency of one’s liking. For a fruitier taste add a banana or another kind of berry. For a veggie heavy smoothie add chard or any other leafy green.<\/span><\/p>\n <\/p>\n The next recipe is a comforting omelet. The amount of ingredients can sound overwhelming, but\u00a0 rest assured, it can be made in a short amount of time. This cheesy, vegetable filled omelet will warm one\u2019s heart while fueling the body.\u00a0<\/span><\/p>\n <\/p>\n VEGGIE OMELET<\/span><\/p>\n Start to finish: Seven minutes<\/span><\/p>\n Yields: One omelet<\/span><\/p>\n 3 Eggs<\/span><\/p>\n Handful of kale, chopped<\/span><\/p>\n 4 grape tomatoes, chopped<\/span><\/p>\n 2 slices of ham, chopped<\/span><\/p>\n Sprinkle of sharp cheddar cheese<\/span><\/p>\n Sriracha or ketchup, optional<\/span><\/p>\n Warm butter or cooking spray in a small frying pan. Then crack and scramble eggs into the pan when ready. Add the rest of the ingredients, then flip half of the mixture over. Cover with lid. Serve with sauces of your choice. Top off your omelet with sriracha and ketchup for a spicy and flavorful taste.<\/span><\/p>\n <\/p>\n Last is a recipe for a decadent mushroom and kale ravioli. Ravioli is a highly underutilized pasta dish because people fail to realize that it is so quick and easy to make. Kale is a great addition to any pasta, especially ravioli. All one has to do is add washed and chopped kale to their sauce as it is cooking.<\/span><\/p>\n <\/p>\n MUSHROOM KALE RAVIOLI<\/span><\/p>\n Start to finish: 15 minutes<\/span><\/p>\n Yields: One serving<\/span><\/p>\n \u00bd Bag of Giovanni Rama mushroom ravioli<\/span><\/p>\n \u00bc Jar of Mezzetta roasted garlic sauce<\/span><\/p>\n Handful of kale<\/span><\/p>\n Red chili flake<\/span><\/p>\n Boil five cups of water. Add ravioli to a pot of boiling water for around four minutes. Simultaneously pour sauce into a large warm frying pan. Add red chili flakes while the sauce is cooking to create some spice. Add kale and cooked ravioli to the sauce. Cover with lid until warmed to one’s liking. Then plate.<\/span><\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" These three simple recipes easily incorporate kale into one\u2019s diet<\/p>\n","protected":false},"author":1094,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_lmt_disableupdate":"","_lmt_disable":"","_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[43],"tags":[1326,187,493,1330,1329,1328,1331,154,549,1324,1327,184,210,1325,254],"class_list":["post-18735","post","type-post","status-publish","format-standard","hentry","category-lifestyle","tag-eggs","tag-food","tag-health","tag-jude","tag-jude-bokovoy","tag-judebokovoy","tag-kale","tag-lifestyle","tag-meals","tag-omelet","tag-pasta","tag-planner","tag-recipes","tag-smoothie","tag-snacks"],"modified_by":null,"_links":{"self":[{"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/posts\/18735","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/users\/1094"}],"replies":[{"embeddable":true,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/comments?post=18735"}],"version-history":[{"count":0,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/posts\/18735\/revisions"}],"wp:attachment":[{"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/media?parent=18735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/categories?post=18735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wou.edu\/westernhowl\/wp-json\/wp\/v2\/tags?post=18735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}