​I'm a frilly, leafy green for my color and crunch. I'm usually green, but I can also be light green, red, or purple. People include me in salads, smoothies, and various dishes.

Can you guess what I am?​

​I grow on the ground and I love the cold... but not too cold! Pick me before the frost for the best flavor. I've made a comeback in popularity, but I've been around for about 2,000 years tracing back to Europe! ​​

Español: col rizada

​That's right! 

Have you tried kale before? Watch the video to learn more!

Try kale (even if you don't like kale) with this delicious Kale Monster Smoothie! It's a real crowd pleaser!

​Get more facts like this on the Snackster Sam app.

​Snackster Sam provides fun and educational content about food that grows. Join the adventure. Get it where you get apps!

Kale is delicious, but it can be intimidating for littles to try. A great way to introduce new vegetables is to mix it with something kids do like, like a smoothie! A smoothie bowl has a consistency like ice cream, so you can enjoy this as a sweet treat! 

Don't forget to make it with your little ones so they are more interested to try it. Learn more about kale here. 

Makes 1 large bowl or 2 small bowls

INGREDIENTS

• 1 packed cup kale leaves
• 1 frozen banana
• 2 tablespoons almond butter, peanut butter, or sunflower seed butter
• 1/4 teaspoon vanilla extract
• 2 to 4 tablespoons milk (any kind)
• Fruit and toppings such as strawberries, blueberries, seeds, and chopped nuts

​
INSTRUCTIONS

1. Rip up kale leaves (be sure to remove any tough stem) and add to a blender with the frozen banana, nut/seed butter, and vanilla. Add 2 tablespoons of your milk of choice, but don’t add too much or the smoothie won’t be thick.
2. Blend until smooth, adding more milk if needed. Smoothie melted or not thick enough? Blend in ice until the desired consistency is reached.
3. Spoon smoothie “ice cream” into bowls and create a flat surface with the back of a spoon. Decorate with toppings. Enjoy!

​
*To make the chocolate version, add 2 tablespoons of unsweetened cocoa powder or cacao powder to the blender with the other ingredients.

In an earlier post, I shared a recipe for Not Your Average Chili. I created that recipe based on ingredients that were on sale and in season at the grocery store, but I didn't have a recipe in mind prior to going to the store.

​As I stated in that post, "I like to go to the store with little or no plans for meals for the week. I know it's a foreign concept to many of my meal-planning friends, but if I go in with a set plan, I may miss out on discounts, fresh and in-season produce, and new recipe ideas. When I shop, I start in the produce section and base all of my meals for the week on what is on sale and what looks ripe and ready to eat. If my meal plan includes avocados but they are not ready to eat, I would either be forced to use unripe avocados or change my meal plan. Going in with no plans makes shopping more fun and keeps my mind opened to possibilities!"

​SNACKSTER SAM'S BIG ADVENTURE - ON SALE NOW

Later in the week, I had no plans for dinner again . . . but I did have several ingredients that I knew would make a great meal! Watch the video below to see what I created and keep reading to get the recipe:

If you go to the grocery store with an open mind, you might find you get more creative in the kitchen, create some fresh and nutritious meals, and save money! I'm sharing the recipe I made, but I listed other ingredients you can add or subtract to it based on what is available, on sale, and in season!

Instructions: Choose from the vegetables, seasonings, proteins below. Use what you have on hand and don't be afraid to add more and experiment! This recipe is really just to give you an idea of what flavors go well together.

VEGETABLES
4 potatoes, diced
1 green pepper (or any color variation), chopped
1 onion, chopped
​1 clove garlic, chopped
​1/2-1 package fresh mushrooms
Handful of kale
Handful of fresh spinach
1 cup tomatoes (canned or fresh)
1 can tomato sauce

PROTEIN
2 chicken breasts, cooked
AND/OR
1 cup red kidney beans

SEASON TO YOUR TASTES
Rosemary
Salt/Pepper
Basil
​Italian Seasoning

DIRECTIONS
Add oil to saucepan and heat to medium-high. Add hardy vegetables (potatoes, pepper, onion) and seasoning. Cook, stirring often, until potatoes are tender. Add protein of choice. Add tomato sauce and stir until sauce is thoroughly distributed. Add softer vegetables (leafy vegetables, mushrooms, fresh tomatoes). Cook for a few minutes or until leafy vegetables are tender.

(If cooking chicken, either do so in another pan or fully cook in the ONE pan and set aside until directions call for you to add the chicken back to the pan. Otherwise, this is a great way to use leftover chicken!)

And serve!

TIP: Get children involved with prepping the vegetables. Smaller children can wash vegetables and rip up leafy vegetables while older children can open cans and stir the pan.  At the dinner table, ask them to identify the different vegetables in the meal. Then discuss where the vegetables grown - is it on the ground or on trees? For older children, go further and find out the geographical location where they grow! 

Want to learn more about helping kids find the best foods? Get the book: ​SNACKSTER SAM'S BIG ADVENTURE 

Did you try this recipe or can't wait to? Have a comment to share? Please do below!