Recipes / kale

Kale, Cabbage, Apple Salad

Kale, Cabbage, Apple Salad

Kale, Cabbage, Apple Salad




  • 4 teaspoon apple cider vinegar
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon honey
  • 1/8 teaspoon salt
  • pinch black pepper
  • 1 cup grated carrots
  • 1/2 head red cabbage , finely chopped (about 2 cups)
  • 2 cups kale , finely chopped
  • 1 large apple , peeled, cored and diced
  • 1 tablespoon lemon juice
  • 1/4 cup sunflower seed kernels
  • 1 cup fresh blueberries




  • In a small bowl, whisk together the apple cider vinegar, olive oil, honey, salt and pepper. Set aside.
  • Place the carrots, cabbage, kale and apples in a large bowl.
  • Mix in the lemon juice.
  • Add the sunflower kernels and fresh blueberries.
  • Pour the vinaigrette over the top and toss.
Charity Godwin
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Warm Spinach, Kale, and Sunchoke Salad

Warm Spinach, Kale, and Sunchoke Salad

Warm Spinach, Kale, and Sunchoke Salad



Ingredient Checklist


  • 1 pound organic sunchokes, scrubbed and cut into 1-inch pieces
  • 1/4 cup extra-virgin olive OR AVOCADO oil
  • 15 garlic cloves, peeled
  • Pinch of crushed red pepper
  • Kosher salt
  • Black pepper
  • 5 Oz kale & spring lettuce mix
  • 1 bunch fresh leaf or curly spinach, stemmed, large leaves torn
  • 1/4 cup apple cider vinegar
  • 1 golden delicious apple, sliced
  • 5 slices sharp cheddar cheese, sliced into small bits (1 cup)



Step 1

Preheat the oven to 400°. In a large cast-iron skillet, heat 2 tablespoons of the olive oil until nearly smoking. Add the sunchokes, garlic and crushed red pepper and season with salt and black pepper. Transfer the skillet to the oven and roast for 25 to 30 minutes, until the sunchokes are just tender.

Step 2

Put the spinach & kale/spring mix in a large bowl. Remove the skillet from the oven and add the vinegar and remaining 2 tablespoons of olive oil; immediately scrape the sunchoke mixture and any liquid over the spinach and toss until gently wilted. Add the apple and half of the cheese, season with salt and black pepper and toss to mix; transfer to a serving bowl. Top with the remaining cheese; serve.

Charity Godwin
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Instant Pot Zuppa Toscana

Instant Pot Zuppa Toscana

Instant Pot Zuppa Toscana



  • 1 Tablespoon olive oil
  • 1 lb Holy Cow Beef Sausage, *
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 4 cups peeled & chopped potatoes
  • 32 oz chicken or veggie stock
  • 1/2 teaspoon oregano
    Salt & pepper, red pepper flakes
  • 1/2 cup heavy cream or coconut cream for paleo 
  • 2 cups chopped kale
  • Cooked Bacon bits (optional)
  • Parmesan cheese, shredded (optional)




  • Press the ‘Saute’ button, and add the olive oil.  When the pot is hot, add the ground sausage and brown it until no longer pink, about 3 minutes.
  • Add onion and garlic and saute for another 3 minutes. Add potatoes, vegetable stock, and oregano and season with salt and pepper. Stir everything.
  • Lock the lid and turn the valve to ‘Sealing’. Press the ‘Manual’ or ‘Pressure Cook’ button and adjust for 10 minutes, pressure set to ‘High’. When the cook time is over, turn off the Instant Pot by pressing the ‘Turn Off’ button. Carefully quick release the pressure with a wooden spatula by turning the valve to releasing. Make sure you don’t hurt your hands from the steam.
  • Once the steam is completely gone and the metal pin on the lid drops, carefully open the lid and add heavy cream, the chopped kale and coked bacon bits (optional) to the pot. Stir everything, and serve warm. 


  • In a large pot over medium heat, cook sausage, breaking up with a wooden spoon, until browned and no longer pink, 5 to 7 minutes. 
  • Add onion to pot and let cook until soft, 2-3 minutes, then add garlic and cook until fragrant, 1 minute more. Season with salt, pepper and oregano. Add vegetable stock and potatoes and cook over medium heat, until potatoes are tender, 23 to 25 minutes.
  • Stir in kale and let cook until leaves are tender and bright green, 1-2 minutes, then stir in heavy cream and simmer 2 minutes more.
  • Season with pepper, and serve.


* You can use turkey sausage instead of pork sausage to make a healthier Zuppa Toscana.


** For Paleo and Whole 30 Zuppa Toscana, substitute the potatoes with chopped cauliflower florets. And use the dairy-free option below.


*** For dairy-free Zuppa Toscana, substitute heavy cream with cold coconut cream. Make sure that your can of coconut milk is refrigerated and use only the solid white cream from the can.



This soup freezes well, just omit the cream and the kale when freezing. Add them to the soup when you reheat it before serving.


  • Calories: 428kcal | Carbohydrates: 24g | Protein: 16g | Fat: 30g | Saturated Fat: 11g | Cholesterol: 81mg | Sodium: 1116mg | Potassium: 922mg | Fiber: 3g | Sugar: 2g | Vitamin A: 2900IU | Vitamin C: 45.1mg | Calcium: 102mg | Iron: 5.8mg
Charity Godwin
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Fall Pomegranate Kale Salad

Fall Pomegranate Kale Salad

Pomegranate Kale Salad


For the salad

  • 1 cup pomegranate seeds
  • 2 cups chopped baby kale
  • 2 cups cooked wild rice (you can use leftover rice or buy precooked)
  • 1/4 cup toasted walnuts
  • 1/4 cup feta cheese (omit for vegans)

For the dressing

  • 1/2 cup minced onion or shallot
  • 2 tablespoons olive oil
  • 2 tablespoons water
  • 2 tablespoons honey (sub agave for vegans)
  • 1/2 tablespoon apple cider vinegar
  • 1/2 teaspoon salt
  • 1 squeeze lemon or orange juice



  • Prep the salad ingredients (chop, rinse, toast, etc). Chill the ingredients in the fridge while you’re making the dressing if you want a cold salad.
  • Mince the shallot or onion and saute in 1/2 tablespoons olive oil to reduce the bite. When soft and fragrant, remove from heat and transfer to a food processor. (If you want a stronger flavor for your dressing, skip the sauteing altogether. The shallot in particular works well for this.)
  • Pulse the onions or shallot with the remaining olive oil, water, honey, apple cider vinegar, salt, and orange juice until smooth and creamy. Taste and adjust. Add additional olive oil or water to keep the mixture moving through the food processor.
  • Toss the salad ingredients together with the dressing just before serving. I prefer to serve this at room temperature or chilled slightly.


Serves 4

Calories Per Serving: 296



Total Fat 14.8g


Cholesterol 8.3mg


Sodium 385.4mg


Total Carbohydrate 38.3g


Dietary Fiber 4.3g

Sugars 16.7g


Protein 7g


Vitamin A 51.8µg


Vitamin C 18.2mg


Potassium 299.4mg


Phosphorus 153.2mg


Charity Godwin
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California Roasted Sweet Potato Kale Salad Recipe

California Roasted Sweet Potato Kale Salad Recipe

California Roasted Sweet Potato Kale Salad Recipe

* For the dressing:
* ¼ cup tahini
* ½ teaspoon garlic powder
* 2 tablespoons freshly squeezed lemon juice
* 1 teaspoon pure maple syrup
* 1/2 teaspoon dijon mustard
* ½ teaspoon salt, plus more to taste
* Lots of freshly ground black pepper
* 2-3 tablespoons warm water, to thin the dressing
* For the salad:
* 1 tablespoon olive oil
* 1 medium to large sweet potato, cut into ½ inch cubes (or 2 cups cubed sweet potato)
* 1 bunch of Tuscan kale, stems removed and very finely chopped (or 8-10 cups chopped kale)
* 1/2 cup dried cranberries
* 1 avocado, sliced or diced
* ½ cup wasabi peas* (or roasted salted chickpeas), for crunch
* For the sweet and spicy:
* ½ cup spark of spices whole roasted cashews click here to order:

1. Preheat your oven to 375 degrees F. Line a large baking sheet with parchment paper. Add cubed sweet potatoes onto the pan and drizzle with olive oil; toss well to coat the sweet potatoes in oil. Bake for 25-30 minutes or until tender, flipping halfway through. (I used leftovers)
2. In a medium bowl, whisk together the ingredients for the dressing: tahini, garlic powder, fresh lemon juice, pure maple syrup, dijon mustard, salt, pepper and water. I like to start with 2 tablespoons of water, but you may need 3 total tablespoons to achieve a creamy dressing that is easily pourable. You’ll want to be able to coat all of the kale nicely so a thinner dressing is better. Set dressing aside.
3. Add the finely chopped kale to bowl & pour the dressing over. Use a tongs to coat the kale with the dressing; you REALLY want to get it mixed well. Allow the dressing to sit with the kale for 15 minutes or longer to help the kale marinate with the dressing. Add in your roasted sweet potato cubes, cranberries, avocado and wasabi peas or roasted chickpeas. Give the salad a gentle toss to combine.
5. Finally top with cashews #sunshinenutcompany #amarillo
Charity Godwin
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Whole 30 Roasted potatoes, kale, egg breakfast

Whole 30 Roasted potatoes, kale, egg breakfast

Whole 30 Roasted potatoes, kale, egg breakfast
PREP 20 minutes | ROAST 30 minutes | TOTAL 50 minutes | SERVES 4
The creaminess of the roasted potatoes nicely balances the hearty texture of the kale in this sheet-pan hash. Using pre-chopped kale saves the time of washing, stripping, and chopping the greens.
1 1/2 pounds Yukon Gold potatoes, cut into 3/4-inch pieces
1 large onion, chopped
3 cloves garlic, chopped
3 tablespoons extra-virgin olive oil
11/2 teaspoons dried oregano
1 teaspoon chili powder
1 teaspoon coarse salt
1/2 teaspoon black pepper
4 cups chopped kale (see Tip)
8 large eggs
4 green onions, thinly sliced
Chopped fresh parsley (optional)
Roasted Potato and Kale Hash with Eggs
PLACE a rack in the center of the oven. Preheat the oven to 450°F. Line a large rimmed baking pan with parchment paper.
COMBINE the potatoes, onion, garlic, olive oil, oregano, chili powder, salt, and black pepper in a large bowl and toss to coat. Spread on the baking pan. Roast until the potatoes are just tender and starting to brown, about 20 minutes.
REDUCE the oven temperature to 400°F. Add the kale to the pan and stir until the kale wilts, returning the pan to the oven for a few minutes if necessary. Make six indentations in the hash and carefully break an egg into each indentation. Roast until the egg whites are set, 8 to 10 minutes more. Top with the green onions, sprinkle with chopped parsley if desired, and serve.
Charity Godwin
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