Kale is a super food among vegetables, filled with many nutrients which promote good health. It is a cruceiferous vegetable, as are broccoli, brussel sprouts, cauliflower, mustard, turnips, arugula, and collard greens.
Eating crucieferous vegetables 4-5 times is an excellent way to obtain needed nutrients.
A cup of Kale has only 36 calories but is loaded with nutrients. Great value for the money!
Kale's primary benefits are:
(1) antioxidant nutrients, (2) anti-inflammatory nutrients, and (3) anti-cancer nutrients in the form of glucosinolates.
* Kale lowers cholesterol levels.
* Kale is an anti-aging food, removing damaging free radicals with its many anti-oxidants: Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Folate, Vitamin A, Vitamin K, Vitamin B6, Vitamin C, Calcium, Copper, Manganese, Iron, Magnesium, and Potassium (see nutritional graph on the bottom of this page).
* Kale's nutrients protects the body from cancer cells.
* Kale protects the eyes against the formation of cataracts and other age-related ocular diseases.
* Kale aids the liver in removing toxic substances from the body.
* Kale prevents the build up of calcium in the tissues which leads to atherosclerosis, cardiovascular disease and stroke.
* Kale aids in strengthening bones, providing 1327% of the RDA of Vitamin K in one cup. Vitamin K is important for bone health.
* Kale has anti-inflammatory properties.
* Kale is believed reduce insulin resistance.
Please note: Because of its high vitamin K content patients taking anti-coagulants such as warfarin, are to avoid kale since it increases the vitamin K concentration in the blood which is what the drugs are attempting to lower.
Steaming Kale allows more of its nutrients to be released. It is delicious sauteed, in salads or roasted. When purchasing choose small leafs of Kale as the older, larger leaves can be bitter. Kale is usually harvested November through March and will have more nutritional value when eaten shortly after harvested. Buy locally grown whenever possible for higher amount of nutrients.
My two favorite ways to eat kale are Kale Soup and Roasted Kale.
Kale Soup Recipe
1/2 cup chopped onion
1 tablespoon olive oil
1/2 - 3/4 cup chicken broth
2 small red potatoes, washed and quartered
2 - 3 cups of Kale leaves
Season to taste
Cook onions in olive oil on very low temperature until they are opaque.
Wash kale carefully, as you would spinach, and cut leaves into bite size pieces with scissors, removing the tough stems.
Add chicken broth, kale and potatoes to onions and olive oil.
Season with salt, pepper, garlic salt, dash of turmeric. Use any of your favorite savory spices to season.
Cook on low temperature until tender, about 25 minutes. Serves 2-4 people.
Roasted Kale Recipe
Preheat oven to 425 degrees.
Wash several Kale leaves,remove stems, cut into pieces and pat dry .
Place in a bowl with 1 tablespoon olive oil and toss.
Place the leaves on a baking sheet.
Sprinkle with smoked paprika or just salt and pepper.
Place on top oven rack and roast for 3-6 minutes.
Check frequently because the kale will burn if you leave it too long.
When roasted the texture is very crisp and crinkly.
Great snack food, better than chips.
Good health to you
Source: USDA National Nutrient data base)
| Principle | Nutrient Value | Percentage of RDA |
|---|
| Energy | 50 Kcal | 2.5% |
| Carbohydrates | 10.01 g | 8% |
| Protein | 3.30 g | 6% |
| Total Fat | 0.70 g | 3% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.0 g | 5% |
| Vitamins | | |
|---|
| Folates | 29 mcg | 7% |
| Niacin | 1.000 mg | 6% |
| Pantothenic acid | 0.091 mg | 1.5% |
| Pyridoxine | 0.271 mg | 21% |
| Riboflavin | 0.130 mg | 10% |
| Thiamin | 0.110 mg | 9% |
| Vitamin A | 15376 IU | 512% |
| Vitamin C | 120 mg | 200% |
| Vitamin K | 817 mcg | 681% |
| Electrolytes | | |
|---|
| Sodium | 43 mg | 3% |
| Potassium | 447 mg | 9.5% |
| Minerals | | |
|---|
| Calcium | 135 mg | 13.5% |
| Copper | 0.290 mg | 32% |
| Iron | 1.70 mg | 21% |
| Magnesium | 34 mg | 8.5% |
| Manganese | 0.774 mg | 34% |
| Phosphorus | 56 mg | 8% |
| Selenium | 0.9 mcg | 1.5% |
| Zinc | 0.44 mg | 4% |
| Phyto-nutrients | | |
|---|
| Carotene--ß | 9226 mcg | -- |
| Crypto-xanthin-ß | 0 mcg | -- |
| Lutein-zeaxanthin | 39550 mcg | -- |
