Mama says eat your greens!
Kale is a super star in the plant world that has had a resurgence of popularity over the last few years. Diet fads can come and go and so called “super foods” with them. When it comes to kale, it is the real deal! If there is any vegetable to add more of into your diet, it is this King of the kids! Part of the cruciferous family, along with other super stars such as broccoli, brussel sprouts, cabbage and cauliflower, kale is one of the most nutritious plant foods on the planet!
Queen of the green:
- Extremely high in Vitamin C, contains more than citrus fruit such as oranges.
- One of the highest plant food sources for Vitamin K, essential for blood clotting.
- High in other important vitamins such as Vitamin A and the B-complex like folate, thiamine, niacin and riboflavin.
- High in calcium which is important for bone strength.
- Rich in other minerals such as iron, potassium, phosphorus, magnesium and manganese along with essential trace minerals like selenium, copper and zinc.
- Contains plant protein.
- Contains a variety of anti-oxidants, including carotenoids, which protect against cell damage in the body, lowering risk of chronic disease and inflammation.
- Fiber rich which adds to bulk and pre-biotic material for healthy digestion and a strong microbiome.
- Anti-oxidants, such as beta-carotene, lutein and zeaxanthin, can help protect against eye disease such as cataracts and age related macular degeneration.Anti-oxidants, such as beta-carotene, lutein and zeaxanthin, can help protect against eye disease such as cataracts and age related macular degeneration.
- Can lower blood pressure and protect against cardio-vascular disease.
- Can lower LDl’s or “bad cholesterol”.
- Supports the immune system.
- Important food to add into an anti-inflammatory diet.
- Can support weight loss and management as it is low in calories and high in fiber.
- Can help manage blood glucose levels.
- Plant derived iron can lower incidence of anemia.
- Helps with vibrant hair and skin.
- May reduce risk of certain cancers.
- Hardier than many other leafy greens, easy to grow and stores well in the fridge.
- Versatile for preparing, easy to slip into many dishes for those kale haters and picky kids!
- A great food choice for vegans and vegetarians.
- Safe choice for Diabetics.
- Gluten freesafe for Celiac’s.
- Inexpensive.
Varieties, storage and use:
Kale is easy to find in the store and at farmer’s markets. It often shows up early in the spring with other greens and hardily grows through the seasons. Look for firm leaves that aren’t yellow or browning with discolouration. There are several varieties including:
- Curly kale, the most common, is best for chips and generally for cooking but can also be used in salads. This is my go to.
- Red Russian kale comes in a hue of colours and is flatter. It is less bitter than other kales and works well for salads.
- Baby kale is often found in containers ready to go for salads and smoothies. This one is not best for cooking.
- Redbar is red to dark purple with curly leaves and is best cooked. Super anti-oxidant with all that colour!
- Dinosaur kale is flat and wrinkled and darker in colour. Can be used for both cooking and salads.
Store in a cloth mesh bag inside a plastic bag or wash, pat dry and store ready to use in a air tight container with a layer of paper towel to absorb any moisture. Kale lasts for a good amount of time in the fridge even if simply thrown into a plastic bag.
Kale stems are thick and fibrous, you will remove them during preparation.
If you are averse to the more bitter taste of kale, consider finding recipes that have cooked kale such as sautés, stir-fry’s, stews and soups.
If using in salads, consider massaging the leaves with an oil or acid like olive oil and balsamic vinegar or lemon juice. This starts the break down process of the fiber content. Only an option, I have actually never done this myself.
Try adding kale to the following:
- In smoothies
- Stir-fry’s
- Stews
- Soups
- In pesto
- Sautéed
- Steamed
- As kale chips
- In salads
- As a wrap substitute
- Dried into a powder and added to other spices for seasoning.
- Juiced
Considerations:
- Kale has made the “dirty dozen” list meaning it is in the top for being sprayed with pesticides. Consider buying organic whenever Possible. The benefits of eating kale can far out weigh avoiding it because of the DDL but if you can’t purchase it organic, rememberer to give it a good washing. For the best kale, grow it yourself, it is a super easy grow!
- Use caution if you are on blood thinners as it is high in Vitamin K.
- Avoid if prone to kidney stones as it is high in oxalates.
- Introduce in to your diet slowly if you aren’t used to high fiber in your diet.
Try these kale recipes:
Strawberry and Kale Salad with Garlic Citrus Dressing
Kale and Bacon Salad with Creamy Garlic Pro-biotic Dressing (Vegetarian Optional)