Kale The Nutritional Powerhouse

A single cup of kale offers over 20% of your daily recommended dose of vitamins A and C, along with plenty of vitamin K, all of which makes it an efficient vitamin-delivery food. Kale is a great source of fiber, makes you feel full and helps keep the digestive system on track. The fiber components in kale help lower your cholesterol levels. Kale can boost your immune system while promoting growth and healing damage. Fighting the free radicals that harm your body.

Kale has a remarkable nutrient profile, which includes…

• Calcium
• Carotenoids
• Fiber
• Flavonoids
• Iron
• Potassium
• Vitamin A
• Vitamin C
• Vitamin K

Here are some of the most popular preparation methods…

• Baked. It’s super easy to make your own kale chips. Preheat your oven to 300 degrees Fahrenheit, toss the kale leaves with a little olive oil, salt, and pepper, and spread on a baking sheet. Put them in the oven and roast until crusty, about 15 minutes or so.
• Pureed. If you have a hardy blender, you can make green smoothies with fresh fruit and a bit of kale. It takes effort to get a really smooth drink though, so test out your blender and see what you can make. You can also cook it with broth and other vegetables for a tasty soup.
• Raw. Kale can be pretty tough, so if eating it raw, rub some dressing or lemon juice into the leaves for a while before letting them rest in the fridge. This will make raw kale more palatable.
• Sautéed. Heat broth or olive oil in a nonstick skillet on a stovetop, add kale and sauté until wilted. Season with spices and herbs or just a bit of salt and pepper. Can be eaten plain or tossed with whole grain pasta or brown rice.
• Steamed. Put a little water in the bottom of a saucepan and top with a steamer basket. Add kale leaves, cover, and steam for a few minutes, until kale is bright green and more tender.

Remember, with the popular variety of kale that one finds in most grocery stores, the older kale the more bitter its flavor profile becomes. Look for younger options. Be sure to clean kale thoroughly to remove dirt and debris, this can also be done before storing.