Home // Blog Articles // EZ Guy Recipes // Mighty Kale: The new spinach!

Mighty Kale: The new spinach!

by | Apr 30, 2015 | EZ Guy Recipes, Nutrition

If Popeye wants bigger pipes – and who doesn’t? – he should give kale a try. The leafy green vegetable contains more muscle-building protein than spinach does, and it blows the sailor man’s secret weapon away when it comes to essential vitamins such as A, C and B6, and minerals like manganese, calcium and iron.

But how does it taste? The good news for Olive Oyl’s hero, and for other guys who want to reap the nutritional benefits, is that kale is as versatile and delicious as it is nutritious. It’s also easy to prepare: Steaming chopped kale on the stovetop for a few minutes, or scrunching it in your hands until it turns dark green, makes it tasty and tender. (No more canned veggies for you, Popeye!) You can also grill or bake the stuff – more on that in a moment.

Here, then, are five satisfying options that can make you “as strong as a gale, ’cause you eat your kale” – to paraphrase Popeye – while reducing some of the health risks revealed by the YouCheck.ca survey:

  • Kale lasagne: Anything canned spinach can do kale can do better. While layering this Italian staple make sure some shredded kale goes between the pasta sheets and the low-fat cheeses, veggies and lean ground meats you choose to use.   
  • Kale chips: Chop the raw leaves into bite-sized pieces, transfer them to a baking sheet, drizzle them with olive oil, and bake them in a preheated 350-degree oven for 10 minutes or until the edges of the leaves turn brown. Once they cool, season this nutrition-packed snack with gusto – garlic powder and cayenne pepper are two popular options.
  • Burger with grilled kale: Barbecue those lean patties as you normally would, but then add a nutritious twist by topping them with kale that’s been grilled for a couple of minutes (turning often). Believe it or not, its meaty texture could be mistaken for bacon!
  • Kaleslaw: Goodbye cabbage, hello steamed kale. Use white wine vinegar instead of mayo, throw in some grated carrots and diced bell peppers, and coleslaw is transformed into a nutritious side dish bursting with colour.
  • Kale Caesar salad: Replacing romaine lettuce with kale adds flavour, texture and nutrition, while going light on the dressing, croutons and bacon bits slashes fat, carbs and calories. All hail Caesar! All hail kale!

This doesn’t mean kale should become your new secret ingredient. After all, the dozens of healthy, tasty recipes on the Don’t Change Much Blog are made for sharing. Your buddies, and their bodies, will thank you…


Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Your Donations Make a Difference


Your contribution will further men’s health programming, tool development, and research.

More From

EZ Guy Recipes | Nutrition

7 Great Tips for Improving Your Health

7 Great Tips for Improving Your Health

Simple healthy habits you can start right now Change doesn’t have to be hard. Bananas blow bear paws away, guys. A few small changes throughout your day can lead to big improvements in your energy level, mood, and overall health. Forming healthy habits can be as easy...

3 Hacks for Building a Healthy Family Life

3 Hacks for Building a Healthy Family Life

Tommy Europe’s top tips for mixing food prep, family time, and fitness As an all-star defensive back in the CFL, Tommy Europe’s job was to keep up with some of the league’s fastest receivers. Now, more than 15 years after playing his final pro game, Tommy faces a new...

‘Epic Nachos’ do the trick when there’s a full house for dinner

‘Epic Nachos’ do the trick when there’s a full house for dinner

If nachos can get me in shape, I’m in! I’ll be ready for the local body building championship — whenever that happens given all the COVID-19 shutdowns. As an aside, if I could just learn how to flex fat I could be Mr. Olympia, but this has proven harder than I thought...

Let’s Talk!

Did you enjoy this article? Let us know in the comments.


Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

Pin It on Pinterest