I was rather dubious when I decided to try kale last year, I love spinach, I love cabbage, I love a variety of greens – but I had heard that kale was bitter. However since it’s insanely good for you. (packed with Vitamins A & C, and is also rich in beta carotene, potassium, calcium, and phytonutrients that are believed to help fight cancer and repair cells) Kale is like the Hulk of cruciferous vegetables, bulging with nutrients and antioxidant properties… I figured I’d give it a go….. I love it! I could eat it in every meal. Breakfast, lunch, dinner & snacks!
Kale is low in calories, high in fiber and has zero fat.
- One cup of kale has only approximately 33 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium
Kale is high in Vitamin K.
- Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
Kale is high in iron
- Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more
Kale is filled with powerful antioxidants
Kale is a great anti-inflammatory food
Kale is high in Vitamin A
- Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
Kale is high in Vitamin C
- 17 times more Vitamin C than carrots and four times more than spinach
Kale is high in calcium
Kale boasts a relatively high protein content for the number of calories it contains. You won’t reach your daily protein needs eating kale, but when you’re running low every little bit counts
There’s more than one variety of Kale
- Curly is the most common variety of kale and may even be found in mainstream supermarkets – I find this to taste better if softened by cooking, steaming, sautéing, adding to stir-fry or blending in my smoothie (delicious in a wintery type soup or stew)
- Varieties of curly kale can range in color from a light green to a dark purple, though most common is a dark green leaf
Nero Kale | Lacinato Kale | Tuscan Kale | Black Palm | Dinosaur
- oblong shape and deep green bubbly leaves. Grows in tall long stalks. For raw preparations, like salads, I much prefer Tuscan kale
Red Winter Kale | Red Russian Kale
- resemble oak leaves with their soft sage color with red vining. mild tasting and may have hints of sweetness
Today I made Kale Chips (these get devoured the second the kids see them)
START OF BY WASHING THE KALE AND DRYING IT
SEPARATE THE LEAVES FROM THE STALK
PUT ON A BAKING SHEET AND DRIZZLE WITH OLIVE OIL
ADD SPICES (THIS TIME I USED PAPRIKA AND SEA SALT)
POP INTO PREHEATED OVEN (350 degrees) FOR ABOUT 12-15 mins (until edges are browned & kale is crispy)
Other ways to enjoy kale: in a salad, in soups, sauteed with garlic, in a stir-fry, blended into a smoothie, shredded onto pizza … so many options!
homemade cabbage & veggie soup with Kale
add sauteed kale to pasta
kale, cranberry, avocado, banana smoothie
yummy pasta night
kale on homemade pizza