We share three family-friendly recipes from Mrs Crunch that are high in the superfood kale — and the kids will love them
Great value recipes in association with Morrisons
THE health benefits of kale have been knows since Roman times – and now it has made a big comeback.
The leafy vegetable is described as a superfood because it is high in magnesium, contains five times more calcium than sprouts and has loads of vitamins A, C and K.
But if you are a newcomer to kale, what can you cook with it?
Here are three family-friendly recipes even the kids will love.
Crispy oven roasted kale — 59p per serving
Serves 4
Preparation time: ten minutes.
Cooking time: 20 minutes.
Each serving contains 107 calories (5 per cent of an adult’s recommended daily allowance); fat 9g (13 per cent); sat fat 2g (10 per cent); sugar 1g (1 per cent); salt 0.4g (7 per cent).
YOU NEED:
- 2 bunches kale, thick stems and ribs removed, leaves coarsely chopped
- 2 tbsp extra-virgin olive oil
- Salt
- ½ a lime
- Parmesan wedge
METHOD: Preheat the oven to 180C/200C fan/gas 6. In a large bowl, toss the kale with the olive oil and a few pinches of salt.
Spread out the kale on a large baking sheet – you can pile the kale up a bit. Bake until a little crispy on the edges but still tender. It should take about 20 minutes.
Remove the kale from the oven. Squeeze lime juice over the top, grate some Parmesan and serve warm.
TIP: Spice up the kale by sprinkling it with paprika or cayenne pepper after roasting.
MOST READ IN MONEY
Gnocchi with kale and butternut squash — £1.10 per serving
Serves 4
Preparation time: 15 minutes.
Cooking time: 20 minutes.
A serving contains 392 calories (19 per cent of an adult’s RDA); fat 12g (17 per cent); sat fat 5g (25 per cent); sugar 10g (11 per cent); salt 1.2g (20 per cent).
YOU NEED:
- 2 tbsp olive oil
- 1 butternut squash, chopped into ½ inch cubes
- 10 mushrooms, sliced
- 3 cloves garlic, minced or crushed
- 1 tbsp fresh sage, chopped
- 1 tsp chilli flakes
- 300ml chicken or vegetable stock
- 100g Morrisons prepared kale
- 500g gnocchi
- 75g grated Parmesan cheese
METHOD: Add the olive oil to a large frying pan and place over a medium heat. Add the squash and cook for five to ten minutes until soft and slightly browned.
Add the mushrooms, garlic, sage and chilli flakes and cook for another two minutes until the garlic is soft.
Pour the stock into the pan. As it starts to simmer, add the kale in batches until all is wilted slightly.
Add the gnocchi, stir well and cover for about five minutes until the gnocchi is cooked through. Finally, remove the cover, stir in the Parmesan and serve.
TIP: Serve with a drizzle of chilli oil and grated Parmesan.
Chickpea, chorizo and kale stew — £1.30 per serving
Serves 4
Preparation time: 15 minutes.
Cooking time: 40 minutes.
Each serving contains 419 calories (20 per cent of an adult’s RDA); 21g fat (30 per cent); 6g sat fat (30 per cent); 16g sugar (18 per cent); 1.9g salt (32 per cent).
YOU NEED:
- 2 tbsp olive oil
- 1 red onion, peeled and sliced
- 150g chorizo, diced
- 200g kale, shredded
- ½ litre veg/chicken stock (one cube)
- 1 x 420g can chickpeas in water
- 1 butternut squash, peeled, seeded and diced
- 1 tbsp dried mixed herbs
- 1 tsp paprika
- 1 x 400g can chopped tomatoes
METHOD: Heat the oil in a large pan and fry the onion and chorizo for a few minutes until the onion has softened.
Then toss in the kale, stock, chickpeas, squash, mixed herbs, paprika and tomatoes. Season to your taste.
Bring the mixture to the boil, reduce the heat, cover and simmer for 30 minutes until the squash and kale are tender. Serve.
TIP: Instead of simmering for 30 minutes you can transfer to a slow cooker for six hours on low. Serve with crusty bread.