Craving a satisfying leafy green? Choose kale.
Kale is a sturdy leafy green. It's rippling leaves and strong veins are perfect for absorbing flavors. Thus it makes a heartier and more complex cooked green than say, easy-to-wilt spinach or dandelion greens.
Kale is delicious steamed with garlic, olive oil, lemon, citrus or pine nut flavors. This green has some amazing dinnertime potential.
Kale is a nutrient powerhouse! Just one cup of steamed kale contains 1328% RDA Vitamin K and 354% RDA of Vitamin A. Wowsers!
Keep reading for more kale photos, nutrition facts and a few fun facts...
KALE NUTRITION FACTS
per 130 grams, 1 cup steamed
calories: 36
Vitamin A: 354% RDA
Vitamin K: 1328% RDA
Vitamin E: 6% RDA
Vitamin C: 89% RDA
calcium: 9% RDA
fiber: 3g
iron: 6% RDA
protein: 2g
carbs: 7g
fat: 1g
...bottom line, nice stats Kale.
Serving Suggestions:
Easy to steam in either the micro, 45 seconds. Or steam in a stove top steamer pan. Most people prefer to remove the thick veins of the leaf. But they are perfectly edible.
Complimenting flavors include: lemon, garlic, olive oil, citrus, apple cider or red wine vinegars, citrus, anything acidic usually works well.
Kale works great in stews, pasta dishes, stir fry's and veggie lasagna.
Fun Fact: Kale, as with Broccoli and other brassicas, contains sulforaphane, a chemical believed to have potent anti-cancer properties, particularly when chopped.
Kale actually tastes sweeter when frozen or exposed to a frost.
Kathy Patalsky says
not when it comes from a veggie source - if it is coming from a vitamin pill u have to be very careful. This is especially true for other vitamins like Vitamin A. Talk to your DR about vitamins and if you need/want to start taking a supplement. I prefer whole foods of course!
Jerry says
Kale is supagood. Even raw, as long as you have some oils of some kind with it to help break it up in digestion. One of my favorite ways of eating it is with peanut butter, plain yogurt, berries of any kind, and some kind of crunchy whole grain cereal for texture, like that ezekiel bible crunch business.
Jerry says
Kale is supagood. Even raw, as long as you have some oils of some kind with it to help break it up in digestion. One of my favorite ways of eating it is with peanut butter, plain yogurt, berries of any kind, and some kind of crunchy whole grain cereal for texture, like that ezekiel bible crunch business.
Jerry says
Kale is supagood. Even raw, as long as you have some oils of some kind with it to help break it up in digestion. One of my favorite ways of eating it is with peanut butter, plain yogurt, berries of any kind, and some kind of crunchy whole grain cereal for texture, like that ezekiel bible crunch business.