Let’s Talk Kale!  

I heart Kale. I’m especially drawn to it’s distinctive and rich flavor which requires little to no seasoning.  Kale is an amazing vegetable that is recognized for its exceptional nutrient richness and multitude of health benefits.I normally prepare it with limited additives, but more recently I began exploring additional ways to cook it and stumbled across a plethora of wonderful options.I’ve known that kale tasted great and that it was good for me, but didn’t know all of the additional benefits that eating kale had to offer. Being highly inquisitive, I wanted to research it more. I’m happy to share the great information I discovered with you.

Benefits of Kale

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat.The fiber in kale lowers cholesterol.
2. Kale is high in iron.   Iron is beneficial in maintaining good health. It aids in the formation of hemoglobin and enzymes by transporting oxygen to various parts of the body. Kale reportedly has more iron than beef, per calorie which makes it a great mineral for vegans and vegetarians.
3. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
4. 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’s concentration of major nutrients gives your skin’s health and appearance a boost.
5. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
6. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss. The calcium and vitamin K and D keep your bones strong. Vitamin C is also helpful to maintain joint flexibility and cartilage which is essential when exercising.
7. Kale is a great detox food. The sulfur in kale aid with digestion and liver health.  The Vitamin C it contains is said to hydrate your body and increase your metabolism which can potentially lead to weight loss and healthier blood sugar levels.

Let’s Eat!


Kale Salad with Apples by crossfitsanitas.com

One of the great things most people like most about kale is that it can be eaten green raw or cooked. It is enjoyed in salads, soups, stews, stir-fries, and smoothies. 
Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.
Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health. Vitamin K is reported to improve memory and brain activity. It has been proven to help people with Alzheimers.*But too much vitamin K has been know to pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet. Some of the research about kale has also concluded that eating it in abundance has been known to have a laxative effect. I’m not sure about this part, but I thought you should be aware.
     To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color. Kale is best preserved when stored in an air-tight plastic bag for up to five days in the refrigerator.  

FG’S Favorite Kale Recipes!


Click here to view Serious Eat’s 15 Kale Recipes -image courtesy of www.seriouseats.com

More recipes….click on image to view


kale & apple salad recipe image courtesy of food network

The Honest Co. great kale wraps recipes

View the Neely’s episode/Food Network on how to make yummy kale chips