Health Benefits of Kale

Happy National Kale Day!

National Kale Day.org proposed National Kale Day the first Wednesday of October, and I thought I’d give a lil 411 on the health benefits of kale, how magnificent this leafy green is, and why you will want to add it to your diet!

What Does Kale Taste Like?

It’s in the same family as broccoli, cauliflower, brussels sprouts and cabbage, so it tastes a bit like the stem of broccoli, slightly bitter, peppery and tough.

Tip: if frozen, kale will actually taste sweeter due to frost exposure.

Benefits of Kale

First off, it’s one of the healthiest vegetables on the planet – hello!

Kale’s health benefits are packed with essential vitamins and minerals (see infographic below)

Quick Facts:
1 cup of chopped kale has 134% more Vitamin C than an orange

Kale has more calcium than milk and it provides 133% of a persons daily Vitamin A requirement

Combing kale with “fatty” foods, such as avocado or olive oil, help the body against inflammation, prevent forms of cancer and heart disease

Adding freshly squeeze lemon juice, aids in your body’s ability to digest and absorb the nutrients from kale

How to Buy Kale

You will want to look for crisp dark leaves.  Avoid yellow or brown leaves, and especially those that look wilted.

Tip: if you want something a bit more tender and mild in tasting, look for kale with smaller leaves.

What’s the Difference between Green Kale, Red Kale, Black Kale, Dino Kale, Curly Kale…?

From curly leaves to flat leaves, I haven’t really noticed a difference in taste, but I do have a preference when it comes to the dish I’m making and how I want it presented, so it’s more of an aesthetic preference I guess.

How to Store Kale

When purchasing kale, you can keep it unwashed, in a plastic bag, refrigerated for up to 3 days.

Depending on your fridge, you may get away with keeping it for 5, but as soon as you see some discoloration in the leaves, be sure to put it to use!

You can also freeze kale.  Just be sure to rinse it really well, remove any discoloured leaves and remove the tough stem.  Be sure it’s dry to avoid excess frost and freezer burn.

How to Prepare Kale

You will want to cut the center rib out, and chop the leaves to the desired size pieces, depending on what you will be doing with them.

Tip: don’t toss the center rib out, you can add it to soups and sauces.

How to Cook Kale

There are an abundance of ways to make kale, from salads, to smoothies, to dehydrated chips

Here is a list of what you can do with kale, and incorporate it with your meals:  Salad, Soup, Smoothies, Juice, Kale Chips, Steamed, Slow Simmer, Sauteed, Stir-Fry… the options are endless!

Do I buy Organic or Conventional Kale?

As kale is a leafy green, conventional crops are exposed to pesticides, so purchasing Organic Kale is the best option.

Health Benefits of Kale Infographic

Health Benefits of Kale Inforgraphic

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