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    Home ยป Recipes ยป Ingredient Exploration

    All About Kale

    Published: Jan 19, 2015 ยท Updated: Dec 11, 2023 ยท Post may contain affiliate links

    All about kale including shopping & storage tips, nutrition facts, health benefits, fun facts, and recipe ideas

    Veggies All Year: Kale from Living Well Kitchen @memeinge

    Kale Nutrition

    *1 cup raw chopped kale ~ 33 calories, 0.5g fat, 0.1g saturated fat, 6.7g carbohydrates, 1.3g fiber, 2.2g protein, 134% Vitamin C, 206% Vitamin A, 9% Calcium, 9% Potassium, 684% Vitamin K, 10% Copper, 26% Manganese, 121mg Omega 3's

    Veggies All Year: Kale from Living Well Kitchen @memeinge

    Kale Fun Facts

    *Kale is a member of the cabbage family; therefore, it is a cruciferous vegetable {like broccoli, Brussels sprouts, etc.}

    *It has a strong and/or bitter flavor that pairs well with rich dishes like meats.

    *There are many different types of kale. Common varieties are green kale, red kale, and lacinato kale.

    *Like many plants, kale offers multiple benefits: inflammation lowering, cancer fighting, and antioxidant powers.

    *Both raw kale and cooked kale offer tons of health benefits. Raw kale provides more of certain vitamins but cooked kale allows for other vitamins & minerals to be better absorbed in your body. Cooked kale also has higher immune boosting rates and cholesterol lowering effects than q {but both are helpful}.

    *Glucosinolates {natural plant chemicals} found in kale are beneficial for fighting multiple different cancers as well as offering support for the body's natural detoxification system.

    Kale Tips

    *Look for bright-colored, crisp leaves that show little signs of wilting, discoloration, or insect damage.

    *Wrap your kale in plastic and store in the fridge for about 3-5 days. It's best if you wash right before serving. If your kale starts to wilt, you can easily revive the kale by filling a bowl with ice water and letting the kale sit in the ice water for a few minutes. Dry well and your kale should be back to its crispy, leafy self again.

    *One bunch of kale is about 12 ounces and is 12 cups chopped

    *Kale is available year-round but its peak season is in the colder months and very beginning of spring.

    *Lacinato kale {otherwise known as dinosaur kale, black kale, or Tuscan kale} has much darker leaves but it is known to be lighter in flavor than regular curly green kale. I did a taste test and completely agree with this statement. I've always purchased the curly green kale, but the lacinato kale is the way to go as it is much easier to ease yourself into the world of kale.

    Veggies All Year: Kale from Living Well Kitchen @memeinge

    Kale Recipes

    Lentils with Sausage and Kale

    Kale Caesar Salad

    Kale-amole

    Miso Brown Rice with Kale Bowl

    Crispy Pasta with Kale and Parmesan

    Smoky Kale Soup

    Black Bean and Kale Tacos

    Kale, Artichoke, and Ricotta Pie

    Kale Chips {that aren't gross}

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    Reader Interactions

    Comments

    1. Jessica @ Nutritioulicious

      January 20, 2015 at 9:10 am

      Thanks for including my version of kale chips in your post! I sort of can't believe I made the kale post since I too don't have an obsession with it!

      Reply
      • Meme

        January 21, 2015 at 10:25 pm

        You're welcome! They looked too easy not to include ๐Ÿ˜‰
        And I love that I'm not the only one who isn't obsessed with kale!

        Reply
    2. Shashi at Runninsrilankan

      January 20, 2015 at 12:11 pm

      I did not know that "Cooked kale also has higher immune boosting rates and cholesterol lowering effects than raw"! Thanks for the info Meme - I love kale - but I think I end up eating anything I put it in before I think of photographing it - bad food blogger I am! ๐Ÿ™‚

      Reply
      • Meme

        January 21, 2015 at 10:26 pm

        It's so fun to learn new things about all these veggies -- I am having the best time researching each one!
        The challenge to take the picture before eating the food is an everyday struggle, isn't it?! haha!

        Reply
    3. Rebecca @ Strength and Sunshine

      January 20, 2015 at 12:21 pm

      Everyone needs more kale in their life! Such a fun green to cook with!

      Reply
      • Meme

        January 21, 2015 at 10:26 pm

        I totally agree Rebecca! It's so great for you!

        Reply
    4. Alanna

      January 20, 2015 at 2:56 pm

      I am a kale lover! My favorite way would have to be kale chips. That kale and ricotta pie - oh my gosh yessss! I might just have to make that this week ๐Ÿ™‚

      Reply
      • Meme

        January 21, 2015 at 10:28 pm

        I'm with you -- kale chips are pretty delicious. I prefer them dehydrated though which can be kind of a pain to make haha. And yes, that kale and ricotta pie is delish and easy, and I love to have it as a breakfast, brunch, snack, or lunch ๐Ÿ™‚

        Reply

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    Meme holding Watson at a restaurant in san diego.

    Hi, I'm Meme!

    A thirty-something registered dietitian nutritionist here to help you enjoy food, make eating easier, and live free of diets & shame.

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