Brunch to me is a better match than Brad and Angelina. I mean, come on, breakfast and lunch? At the same time?? What more could a girl want??? This Kale strata recipe is super healthy but so flavorful and filling that you probably won’t even believe me when I tell you it’s packed with nutrients. Rather than bringing a syrup-drenched french toast casserole or buttery coffee cake to the next Mother’s Day or Easter brunch, test out this recipe I’ve adapted from one of my favorite blogs: Joanne eats well with others. Your family will be amazed at how good healthy eating can taste, and even more surprised to discover that they like kale!
Let’s start out with the veggies. You are going to need to slice up 1 red onion and chop 2 red bell peppers. Surprisingly, onions are very high in their vitamin and mineral content, especially with a flavanoid called quercetin. Quercetin has been found to possess cancer fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties that are hard to find in most other vegetables. Red peppers also deliver their fair share of nutrition. They contain 300% of your vitamin C intake, support healthy vision, are packed with immune-boosting antioxidants, and have even been proven to boost metabolic rates.
You will also need 1 bunch of kale (about 3 cups). On its own, kale is pretty darn hard to eat, I’ll admit. But when baked into this strata it actually adds to the flavor and texture, not to mention boosts the nutrition. Kale is one of the most nutrient dense foods on the planet since it contains so many essential vitamins but is very low in calories. It encourages the synthesizing of collagen (one of our bodies strongest structural proteins), and a 1 cup serving contains 700% of your vitamin K which is essential for blood clotting.
Heat olive oil in a large skillet over medium heat. Add in the onion and bell peppers and stir them frequently until soft for about 5-7 minutes. Add in the kale and cook until it is wilted, about 5 minutes. Once everything has been cooked in the olive oil (a great source of heart-healthy fats, I may add), remove it from the heat and set aside.
Next up is the carbohydrates. For this recipe I bought an entire loaf of homemade whole wheat bread and cut it into cubes (this yielded about 8 cups). The bread is really what makes this strata so filling, it absorbs the egg and fills you up with healthy whole grains. Whole wheat bread is essential in a smoothly running digestive system, reduces the risk of heart disease, and even prevents mental decline by diseases such as Alzheimer’s. Spread half of the bread cubes in a greased a 9×13-inch baking dish. Top with half of the veggies and half of the cheese. Repeat with remaining bread, veggies, and cheddar.
Finally, whisk together 6 large eggs and 3 cups of milk. Eggs are a great, natural source of protein and even facilitate weight loss and maintenance. The milk, filling your dairy requirement in this recipe, contains a high content of calcium that is essential to bone health. Pour the egg mixture over the bread, veggies, and cheddar. Then, cover the baking pan with plastic wrap in put it in the fridge to soak overnight. This really is the perfect make-ahead meal!
- 1 tbsp olive oil
- 1 red onion, diced
- 2 red bell peppers, diced
- 1 bunch of kale, stems removed and leaves torn
- 8 cups 1-inch cubes of bakery style whole grain bread
- 1½ cups shredded sharp cheddar
- 6 large eggs
- 3 cups milk
- Spray a 9×13-inch baking dish with cooking spray. Set aside.
- Heat oven to 350F.
- Heat oil in a large skillet over medium heat. Add in the onion and bell peppers, stirring frequently until soft, about 5-7 minutes. Add in the kale and cook until wilted, about 5 minutes. Remove from the heat and set aside.
- Place half of the bread cubes in the prepared baking dish. Top with half of the veggies and half of the cheese. Repeat with remaining bread, veggies, and cheddar.
- In a large bowl, whisk together the eggs and milk. Season to taste with salt and black pepper. Pour the egg mixture into the prepared baking pan, over the bread, veggies, and cheddar. Put it in the fridge overnight to soak.
- Bake, uncovered, for 45-60 minutes or until golden brown and set.