Kale – meet the food even Popeye would trade in his spinach for!


Why kale? It’s nutrient rich, has multiple health benefits and tastes great so it lends itself to many recipe modifications. It belongs with cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts. But what makes it so potent?

Check out it’s data:

  • One cup of chopped kale contains 33 calories
  • 9% of the daily value of calcium (more than milk by the way!)
  • 206% of vitamin A
  • 134% of vitamin C
  • a whopping 684% of vitamin K (*a potential risk for persons using blood thinners)
  • High in iron (more than beef)
  • One cup yields about 10% RDA of omega 3 fatty acids
  • Rich in carotenoids and flavonoids (cancer fighting antioxidants)
  • Rich in lutein and zeaxanthin (eye health nutrients)
  • It’s fiber helps bind bile acids and aids in lowering cholesterol and aids in improving blood sugar, lipids and insulin levels in type 2 diabetes
  • The sulfur in kale aids in detoxifying the body – primarily the liver

Kale can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed or added to soups and casseroles.

National Kale day is the first wednesday in October.

*Visit www.LocalHarvest.org to find farmers and farm markets nearest you who offer non-GMO and organic crops. This is a great resource!

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