All About Kale

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

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

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.

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}