Savor the Flavor: Kale Pesto Recipe

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Packed with vitamins A, K and C, as well as calcium, fiber, B vitamins, magnesium and a hit of Omega-3 fatty acids, kale is a nutritional powerhouse.

Maybe you jumped on the kale bandwagon long ago but are looking for new ways of eating it besides blending it into smoothies and tossing it as a salad. Or maybe you’ve tried to like the trendy green but haven’t quite developed a taste for it. Either way, this kale pesto recipe from registered dietitian Julie Fromm may make you a believer (or just reaffirm your love for this mighty green.)

Kale Pesto

pesto pasta

Ingredients

About 12 leaves kale
2 oz (1/3 cup) slivered almonds, toasted
1 clove garlic
1 oz Parmesan cheese
¼ cup extra virgin olive oil
¼ teaspoon salt
Black pepper, to taste

Directions

  1. Steam kale until softened but still bright green.
  2. Drain (should yield about 4 oz cooked kale) and when cool enough to handle, trim off stems.
  3. In a food processor or blender, puree kale with almonds and garlic until well chopped. Add cheese and while the machine is running, pour in oil. Season with salt and pepper.
  4. Serve with pasta, as a sandwich spread or on pizza.

Makes about 19 Tablespoons, per Tablespoon: 51 calories, 5gm fat, 1gm carbohydrate, 1gm protein with 9% DV for Vitamin A.


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Recipe provided by Julie Fromm, R.D., a community dietitian with Henry Ford Health System’s Generation With Promise program, which focuses on empowering youth and families in the community to increase their consumption of healthy foods and physical activity and balance caloric intake.

Categories: EatWell