What’s the deal with Kale?

After hearing so much about Kale, I decided to see what all the hype is about.

Kale is part of the Brassica family of Cruciferous vegetables, along with broccoli, cauliflower and cabbage. Its growing popularity can be attributed to the fact that it is rich in nutrients and has several health benefits.

Health Benefits of Kale:

  •  Kale has nearly no fat and cholesterol, and only has about 33 calories/cup
  • High in Fiber, which is essential in proper digestion and functioning of the digestive tract and disease prevention (lowers risk of heart disease, type 2 diabetes, protects against colon cancer)
  • High in Calcium, contributing to our daily calcium intake for strong, healthy bones
  • High in iron
  • High in Vitamins A, C and K
  • Rich source of antioxidants, which can protect against various types of cancers

*People taking anti-coagulants (blood thinners) should avoid eating kale because of its high Vitamin K content which can promote clotting*

All in all, Kale is a very healthy and great vegetable to include in our diets. Try it raw and chopped up in a salad, cooked in stir-fries and soups, or baked as chips (I’ve included a link to a simple kale chip recipe at the bottom by Healthy Families BC)!

Here is one way you can enjoy Kale in a delicious Kale and apple salad I made:

Kale leaves (with the center stem cut out, as it is tough to digest)

Chopped apple

Nuts or seeds (I like to use sunflower seeds or walnuts)

Dressing: Olive oil, lemon juice, a bit of vinegar, Dijon mustard, honey, salt and pepper

Enjoy 🙂

References and resources:
U.S. Department of Agriculture, Agricultural Research Service. 2012. USDA National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page, http://http://www.ars.usda.gov/ba/bhnrc/ndl