This stuff makes broccoli look like Doritos… Yes, Kale is a true superfood and you should be eating it.

Nutritional Content

1 cup of Kale contains:

• 33 calories
• 7 g carbohydrate
• 2 g protein
• 0.5 g fat
• 1 g fiber

And even though it only contains 2 grams of protein it is essentially a complete protein (it contains nearly all essential amino acids)

1 cup of kale also provides:

• 684% (!!) of the RDA for Vitamin K
• 206% RDA for Vitamin A, which includes beta carotenes and the antioxidants lutein and zeaxanthin (both important for eye health)
• 134% RDA for Vitamin C
• Trace amounts of many B vitamins: thiamin, riboflavin, niacin, vitamin B6, folate, and pantothenic acid
• 26% RDA for manganese
• 10% of RDA for copper
• 9% of RDA for calcium and potassium
• 6% of RDA for iron and magnesium
• Trace amounts of sodium, zinc, and selenium

It actually provides more calcium per calorie than dairy foods and research shows calcium is better absorbed from kale than from milk!  That's some healthy stuff!

How to select and store kale:

• Look for firm, dark coloured leaves. They should be moist but not slimy. It should smell “fresh”.
• De-stem with a knife, kitchen shears, or simply use one swoop with your hands down the stem.
• After washing, kale leaves can be stored in a salad spinner or wet paper towel inside a plastic bag in the fridge.

How to cook it:

Kale is a bit stronger and more robust than a milder green like spinach so it works well in hearty dishes with lots of flavor.  But it will also go great mixed into a lettuce and spinach salad.  Here are some ideas:

from Precision Nutrition

Kale Chips

• 1 bunch of kale, broken into small, uniform pieces
• Olive oil, salt, spices, apple cider vinegar or lemon juice

Put pieces of kale in big container with a lid. Add about 1-2 tbsp of olive oil, a few dashes of salt and any other spices you enjoy. Add ~1-2 tsp of apple cider vinegar or lemon juice. Put on the lid and shake the container so the kale pieces are coated evenly. You can also mix the kale leaves with the seasonings using your hands.

Set kale pieces on a baking sheet, evenly distributed. Bake at 350-400 degrees F for 8 – 12 minutes. Don’t leave the oven. Watch these closely. When they are crisp, they are done. If they get burned, they taste horrible.

Beans & Kale

• 1 large white or sweet onion, diced
• 1 bunch of green or purple kale
• 1-3 tbsp olive oil
• 1-2 cans of white beans
• Salt/pepper to taste

Use a wok or pot to sauté the onions in some olive oil until they are clear and wilting. Then begin adding kale one handful at a time. It will start to wilt. Add a bit more oil if necessary. Once all of the kale is added, mix in the can(s) of beans. Let it heat evenly for several minutes. Add salt/pepper to taste. This will keep in the fridge for about 4 days. You can freeze leftovers as well. If you like, you can also throw in a clove of garlic with the onions at the beginning.

Simple Kale Salad

• 1 bunch of kale, sliced into small strips
• 1/8 cup olive oil
• 1/3 cup apple cider vinegar
• 1 tsp celery seed
• 1/2 tsp salt
• 1 tbsp agave nectar or maple syrup

Add kale strips to a large container with a lid. Prepare dressing in a pot on the stove. Bring the olive oil, cider vinegar, celery seed, salt, and agave/maple syrup to a boil. Let it boil for about 1 minute. Immediately pour over kale.

Let it sit for about 1 minute. Then cover the container and shake up the kale so all strips are evenly coated with dressing. Mix in favorite additions – like hemp seeds, flax seeds, dry cranberries, raisins, pepitas, etc.

For more great ideas that will keep you healthy and looking good on the beach and performing at your absolute best call us for a private one-on-one consultation.  We're here for you.

(805) 440-0215

Until next time,

Ryan