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Kale Recipes for Seniors: Eat More Kale and Boost Your Mood

Dana Larsen
By Dana LarsenFebruary 26, 2013

Eat More Kale

These days, kale is ubiquitous on every trendy restaurant menu. It’s the darling of the greens universe – but for good reason.

Kale contains beta-carotene and the serum antioxidants lutein and zeaxanthin both of which are associated with increased optimism in mid-life adults according to a recent Harvard School of Public Health study. Plus you get protein, potassium, vitamin A, vitamin C, fiber, iron, and calcium to boot. As winter skies tend to loom dark and so do our moods, what better way to raise our spirits than by eating more kale. Compared to other greens, kale tends to be less bitter and easier to eat, even in an uncooked state. We’ve compiled several recipes to appeal to the senior palette and senior nutrition needs that use dinosaur kale, also known as lacinato kale. Lacinato, a chef’s favorite, is known for it’s mellow, nutty flavor and versatile, soft leaves.

Just be careful not to overdo it if you’re taking a blood thinner like Coumadin. According to the Cleveland Clinic, vitamin K in found in kale and many other green vegetables can interfere with these drug’s action and cause them to be ineffective. People taking these kinds of medicines can still eat greens, but should eat a consistent amount each week.

3 Great Kale Recipes:

1. Roasted Sweet Potato and Raw Kale Salad

  • 1 lb. sweet potatoes
  • 1 lb. lacinato kale (stems removed and leaves chopped)
  • 1 Tbs soy sauce
  • 2 Tbs olive oil
  • 1/4 cup slivered almonds (toasted)
  • Cut the sweet potatoes into 1/3 inch thick sticks, toss with oil and a pinch of salt.
  • Cook in a preheated oven at 425  for 10 minutes. Let it cool for 15 minutes.
  • Whisk the soy sauce and oil, then toss with the kale and the sweet potatoes. Top with almonds.

2. Raw Lemon Lacinato Kale Salad

  • 1 lb. lacinato kale (stems removed and leaves chopped)
  • 1 Tbs lemon juice
  • 2 Tbs of minced shallot
  • 2 Tbs olive oil
  • 1/2 can of rinsed, then pan toasted Garbanzo beans
  • 1/4 cup Parmesan cheese
  • Top with lemon zest

3. Raw Kale Caesar Salad

  • 1 lb. lacinato kale (stems removed and leaves chopped)
  • 2 cloves of garlic (minced)
  • 3-4 anchovy fillets (minced)
  • 2 Tbs olive oil
  • 1/2 Tsp Dijon mustard
  • 1/4 cup of Parmesan cheese
  • Whisk the garlic, oil, anchovies and Dijon. Then toss with the kale and Parmesan.

Do you have a favorite kale recipe? Do share!

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