No one forgets a childhood love. This classic comfort food makes you feel warm and fuzzy all over . . . and now you can indulge your nostalgia without the guilt. Swapping in whole wheat bread for white and adding a heaping measure of kale ensures that you’ll stay fuller longer, since the extra fiber slows digestion and nutrient uptake. Give in and go with the grain . . . it’s okay to be a traditionalist sometimes. Serves 4
4 tablespoons honey mustard
8 thin slices whole wheat bread
4 ounces mozzarella cheese, grated
Olive oil cooking spray
4 tablespoons unsalted butter
2 cups torn kale leaves
Spread 1 tablespoon of the honey mustard on 4 slices of bread, then sprinkle on the cheese, add the torn kale leaves, and assemble the sandwiches with the remaining 4 slices.
Coat a large skillet with cooking spray and warm it over medium heat. Add 2 tablespoons of the butter. When the butter is melted, transfer the sandwiches to the skillet and cook for 2 to 4 minutes on one side until golden. Spread the top of the sandwiches with the remaining 2 tablespoons of butter and flip. Cook for an additional 2 to 4 minutes, until the cheese is melted. Transfer the sandwiches to a cutting board and cut each in half or into quarters. Serve immediately.
PER SERVING (1 SANDWICH): 390 calories, 16 g protein, 40 g carbohydrates, 18 g fat (10 g saturated), 49 mg cholesterol, 7 g fiber, 591 mg sodium
This warm salad, a decadent feast for the senses, is pure kale-rotica. Sexy, mood-boosting beets deliver a little happiness to your brain through a chemical called uridine, and the natural opioids in citrus protect you against pain (even the good kind). Top it all off with fresh ginger for a bit of spice . . . it doesn’t get much more sensual. Serves 4
1 tablespoon extra virgin olive oil
1 tablespoon unsalted butter
2 tablespoons chopped fresh ginger
1 tablespoon brown sugar
2 medium oranges, zested and cut into segments
One 10-ounce bunch kale, trimmed and chopped (about 10 cups)
2 garlic cloves, chopped
4 beets, steamed and sliced (or one 15-ounce can sliced canned beets)
1/4 cup chopped shelled pistachios or walnuts
Heat a large skillet over medium heat. Add the olive oil, butter, ginger, garlic, brown sugar, and orange zest. Cook, stirring often, until the mixture becomes fragrant and the orange zest begins to brown, about 1 minute.
Add the kale, press it down using a small metal lid, and cook for 2 to 3 minutes, stirring occasionally and continuing to press down with the lid until the kale wilts. Transfer to a large platter and top with the beets, orange segments, and pistachios. Serve immediately.
PER SERVING (2 CUPS): 223 calories, 6 g protein, 30 g carbohydrates, 10 g fat (2 g saturated), 7 mg cholesterol, 3 g fiber, 115 mg sodium
This soup will heat you up and keep you warm all over. Limes possess a set of molecules that stimulate your opioid receptors, lighting up the pleasure center of your brain. Cayenne and chili powder contain capsaicin, a hunger-busting, immunity-building, euphoria-promoting compound that boosts your heart rate and increases blood flow . . . preparing you for the evening to come. Serves 4
2 tablespoons olive oil
1 small red onion, chopped (about 1 cup)
1/2 teaspoon salt
2 tablespoons ground cumin
2 tablespoons chili powder
1/4 to 1/2 teaspoon ground cayenne
3 garlic cloves, minced
One 15-ounce can black beans, drained and rinsed
2 quarts low-sodium vegetable broth
One 10-ounce bunch kale, trimmed and thinly sliced (about 10 cups)
Zest of 1 lime
Juice of 2 limes
1/4 cup chopped fresh cilantro
1 jalapeño or other chile, thinly sliced
In a large saucepan, heat the olive oil over medium-high heat until hot but not smoking. Add the onion and salt. Cook, stirring often, until the onion becomes translucent and soft, 5 to 6 minutes. Add the cumin, chili powder, cayenne, and garlic. Continue to cook for 2 to 3 minutes, until the spices release their aroma. Increase the heat to high and add the beans and vegetable broth. Cover and bring to a boil.
Reduce the heat to a simmer and continue cooking until the beans are tender and have started to break apart, about 20 minutes. Add the kale and cook for about 2 minutes more, stirring often, until the kale softens. Add the lime zest and juice. Top with the cilantro and jalapeño and serve immediately.
PER SERVING (2 CUPS): 172 calories, 11 g protein, 28 g carbohydrates, 4 g fat (5 g saturated), 5 mg cholesterol, 7 g fiber, 587 mg sodium
Smooth, creamy foods are a sensual delight. You may feel a little naughty about using heavy cream in this healthy soup, but don’t beat yourself up. The vitamin K and beta-carotene in kale are both fat-soluble compounds—so your body is more easily able to absorb them when you add a little healthy fat. Virtue never tasted so sinful. Serves 4
1 tablespoon olive oil
1 large red onion, sliced into thin rings
1 teaspoon brown sugar
1/2 teaspoon sea salt
One 10-ounce bunch kale, trimmed and roughly chopped (about 10 cups)
4 cups low-sodium vegetable broth
1/2 cup heavy cream
Heat a large saucepan over medium heat. Add the olive oil, onion, sugar, and salt and cook for 10 to 15 minutes, stirring often, until the onion softens and starts to brown. Add the kale and vegetable broth, reduce the heat to low, and simmer for 1 to 2 minutes, until the kale begins to soften. Add the cream.Use an immersion blender, regular blender, or food processor to blend the soup until creamy. Divide among 4 bowls and serve immediately.
PER SERVING (3 CUPS): 232 calories, 5 g protein, 15 g carbohydrates, 18 g fat (8 g saturated), 47 mg cholesterol, 2 g fiber, 536 mg sodium
In any steamy love affair, there are sweet and sour moments. Broccoli contains compounds known as glucosinolates, which are present in a variety of cruciferous vegetables and for some people can produce a bitter taste. Never fear—the orange marmalade and zest offer a hint of sweetness to balance this dish. Sweet, sour, and spice . . . these veggies are everything nice. Serves 4
1 cup short-grain brown rice
1 tablespoon canola oil
1/2 red bell pepper, cored, seeded, and cubed
1 cup broccoli florets
5 ounces kale, trimmed and chopped (about 5 cups)
1/4 cup water
2 tablespoons reduced-sodium soy sauce
2 tablespoons low-sugar orange marmalade
4 teaspoons orange zest (from 1 large orange)
1 small jalapeño, seeded and thinly sliced
Cook the rice according to the package instructions. Cover to keep warm and set aside.
Place a large skillet over medium heat. Add the canola oil, along with the red pepper, broccoli, and kale. Reduce the heat to low and cook for 2 to 3 minutes, stirring often. Carefully add the water and cover. Steam for about 1 minute, until the veggies are fork tender. Turn the heat off and add the soy sauce and marmalade. Stir to coat. Transfer the rice into 4 bowls and top with orange zest and jalapeño. Top with the stir-fried vegetables and serve immediately.
PER SERVING (2 CUPS): 71 calories, 2 g protein, 8 g carbohydrates, 3 g fat (0 g saturated), 0 mg cholesterol, 1 g fiber, 304 mg sodium
The mushrooms in this satisfying risotto lend the dish a deeply earthy, aromatic quality. Including mushrooms is a great way to add depth of flavor to many dishes for almost no calories. Mushrooms are high in selenium, a mineral that helps thyroid function and is also responsible for strong, shiny hair. Serves 4
4 cups low-sodium vegetable broth
1 tablespoon olive oil
1/2 pound assorted mushrooms, chopped
1 small onion or 2 leeks, white part only, chopped
4 garlic cloves, minced
1 tablespoon minced fresh thyme or rosemary
1/2 teaspoon sea salt
1 cup risotto rice, such as Arborio, Carnaroli, or Vialone Nano
1 cup dry white wine
5 ounces kale, trimmed and thinly sliced (about 5 cups)
1/2 cup grated or shaved Parmesan cheese
1 tablespoon unsalted butter
1/4 teaspoon cracked black pepper
Place the broth in a small saucepan over low heat. Heat a large skillet over medium heat and add the olive oil. Add the mushrooms, onion, garlic, thyme, and salt. Cook for 6 to 8 minutes, stirring often, until the mushrooms give off their liquid and the onion starts to soften. Add the rice and cook 1 minute more, stirring once or twice.
Add the wine and cook for 1 to 2 minutes, stirring continuously, until the liquid is completely absorbed. Add 1/2 cup of the broth and cook at a hearty simmer until the broth is absorbed. Continue to add 1/2-cup amounts of the broth as the rice cooks, for a total of about 30 minutes, until the rice is softened but still al dente. Stir in half of the cheese and the butter. Sprinkle with the black pepper. Serve immediately with the remaining cheese.
PER SERVING (2 CUPS): 406 calories, 11 g protein, 54 g carbohydrates, 12 g fat (4 g saturated), 18 mg cholesterol, 3 g fiber, 500 mg sodium
The mere mention of ramen noodles may bring you back to your college days . . . and just like then, it’s time to experiment a little. This spicy ramen dish contains ginger, chiles, and garlic—aromatic spices that have two amazing properties: They help to increase blood flow throughout the body and help to protect your gut against harmful bacteria, as they work as natural antiseptics in your digestive tract. Serves 4
1 tablespoon sesame oil
5 ounces shiitake mushrooms, stems removed, thinly sliced
4 garlic cloves, minced
One 1-inch piece ginger, peeled and minced
1 jalapeño chile, finely minced (seeds removed if you like it less spicy)
1/4 teaspoon Chinese five-spice powder
One 10-ounce package Japanese curly noodles or chuka soba
1 cup low-sodium vegetable broth
4 cups chopped kale
1 tablespoon unsalted butter
2 scallions, chopped
Heat a large skillet over medium-high heat. Add the sesame oil and mushrooms and cook for 1 to 2 minutes, stirring once or twice, until the mushrooms start to soften, adding 1 tablespoon of water if they begin to stick. Add the garlic, ginger, and chile and reduce the heat to medium. Cook for another 1 to 2 minutes, until the mushrooms are softened and the garlic is fragrant. Sprinkle in the five-spice powder and stir to coat. Add the noodles and vegetable broth.
Cover, reduce the heat, and simmer for 4 to 5 minutes, until the noodles are tender. Add the kale and butter and cook for 1 to 2 minutes more, until the kale is wilted. Garnish with the scallions and serve immediately.
PER SERVING (2 1/2 CUPS): 367 calories, 13 g protein, 68 g carbohydrates, 8 g fat (2 g saturated), 8 mg cholesterol, 3 g fiber, 625 mg sodium
There is so much folate in this pesto, you’ll make a pound of serotonin before bedtime, which means a night of great sleep and a smile in the morning. Both kale and walnuts feed your lover’s brain with the omega-3 ALA, which is converted into molecules that protect your brain cells and are linked to a lower risk of depression. The pesto is equally delicious on pasta or brushed on grilled chicken. Serves 8
2 cups packed torn kale leaves, stems removed
1 cup packed fresh basil leaves
1 teaspoon sea salt
1/4 cup extra virgin olive oil
1/4 cup toasted walnuts
4 cloves garlic, chopped
1/2 cup grated Parmesan cheese
In a food processor, combine the kale leaves, basil leaves, and salt. Pulse 10 to 12 times, until the kale leaves are finely chopped. With the motor running, drizzle in the olive oil. Scrape down the sides of the processor. Add the walnuts and garlic and process again, then add the cheese and pulse to combine. Toss with your favorite pasta and serve immediately.
PER SERVING (ABOUT 1/4 CUP): 139 calories, 4 g protein, 3 g carbohydrates, 13 g fat (2 g saturated), 4 mg cholesterol, 1 g fiber, 279 mg sodium
Rich, nutty, and exotic . . . the taste of sesame seeds, cultivated since the Bronze Age, will transport you to a distant land. Prized for its high oil and protein content, sesame is also high in the trace mineral copper, responsible for reducing inflammation in the joints. Serves 4
2 tablespoons sesame oil
1 teaspoon brown sugar
One 10-ounce bunch kale, trimmed and chopped (about 10 cups)
1 tablespoon unsalted butter
1 tablespoon toasted sesame seeds
Heat a medium skillet over high heat. Add the sesame oil, brown sugar, and kale. Cook for about 2 minutes, pressing the kale down with a small saucepan lid until it wilts. Add the butter and stir until it melts. Sprinkle the sesame seeds over the top and serve immediately.
PER SERVING (1 CUP): 137 calories, 3 g protein, 8 g carbohydrates, 11 g fat (3 g saturated), 8 mg cholesterol, 2 g fiber, 31 mg sodium
Is there anything more tempting than a slice of hot pizza? Get your hands a little dirty by making your own pie at home. When tomatoes, basil, and cheese unite, it’s not only a threesome made in taste heaven; these ingredients also offer the benefit of mood-boosting folate, important for protein metabolism and red blood cell production. Serves 6
1 pound whole wheat pizza dough, defrosted if frozen
One 28-ounce can diced tomatoes (such as San Marzano), drained
2 cups grated mozzarella cheese
1/4 cup extra virgin olive oil, plus more for drizzling
1 cup packed torn kale leaves, including stems
1/4 teaspoon salt
1/4 cup packed fresh basil leaves
Preheat the oven to 400˚F.
Roll the pizza dough into a 10-inch disk. Transfer to a 12-inch round pizza tin or shape into an 8 x 12-inch rectangle and transfer to a baking sheet.
Scatter the diced tomatoes over the crust, leaving a 1-inch lip around the edge. Sprinkle with the mozzarella and drizzle with olive oil. Bake for 15 to 20 minutes, until the crust is golden and the cheese is bubbly.
While the pizza is baking, prepare the kale drizzle. Combine the kale, olive oil, and salt in a food processor and pulse until a chunky green paste forms.
Top the pie with the kale drizzle and the basil and cool for 5 minutes on the countertop. Cut into 12 wedges and serve immediately.
PER SERVING (2 SLICES): 370 calories, 20 g protein, 52 g carbohydrates, 10 g fat (4 g saturated), 20 mg cholesterol, 8 g fiber, 780 mg sodium
Did You Know? High-quality canned tomatoes not only make your dish taste better, they also offer nutritional benefits. Look for San Marzano tomatoes. Because they’re grown in volcanic ash, they have more flavor and therefore may not contain as much added salt as other canned tomatoes.
Perfect partners are hard to find. But when they do come together, magic happens . . . like what occurs when you pair nutrient-dense quinoa with kale. It whispers, “Complete Protein, meet Miss Mega Vitamin.” This double serving of iron will titillate your dopamine receptors—firing up your brain’s pleasure centers. Serves 4
1 cup quinoa, rinsed under cold water
1 tablespoon olive oil
One 10-ounce bunch kale, trimmed and chopped (about 10 cups)
3 cloves garlic, minced
1/2 teaspoon red chile flakes
2 cups low-sodium vegetable broth
One 4-ounce package goat cheese, at room temperature
Zest and juice of 1 lemon
1/2 teaspoon freshly grated nutmeg
1/4 teaspoon salt
Cook the quinoa according to the package instructions. Set aside.
Heat a large skillet over high heat and add the olive oil. Add the kale, garlic, and red chile flakes and cook for 3 to 4 minutes, until the kale wilts. Add the broth and cook for another minute. Add the quinoa and cook for another minute, stirring once or twice until the quinoa is well mixed in. Cook for another minute, or until a third of the liquid is evaporated.
Stir in the goat cheese, lemon zest, lemon juice, nutmeg, and salt. Serve immediately.
PER SERVING (2 CUPS): 429 calories, 15 g protein, 49 g carbohydrates, 16 g fat (6 g saturated), 18 mg cholesterol, 8 g fiber, 483 mg sodium