Spotlight on Kale
Kale is a popular vegetable these days that is packed with important nutrients. In Oregon, it is in-season virtually all year, which makes it an easy vegetable to grow on your own or purchase inexpensively. In today’s post, I’ll highlight the nutrition benefits of kale, discuss tips for buying it, and review the best ways to eat kale. I’ll also share some of my favorite recipes that incorporate kale.
Nutrition and health benefits
According to the USDA, 1 cup of raw kale contains:
7 calories
0 grams of fat
1 gram of carbohydrate
1 gram of fiber
0.5 grams of protein
Kale is a nutrition powerhouse packed with important nutrients and as you can see, hardly any calories. It is an excellent source of calcium, vitamin C, manganese, and vitamin K. It also contains folate, iron, and vitamin E.
Vitamin C is an antioxidant that helps to counteract oxidative damage in the body. Oxidative damage can lead to chronic diseases like heart disease or diabetes and certain types of cancers. The vitamin K found in kale is necessary for blood clotting and it is one of the best dietary sources.
Eating kale may help with eye health because it contains the antioxidants, lutein and zeaxanthin. Additionally, certain compounds in kale may help lower cholesterol levels.
Buying kale
When purchasing kale at the grocery store, avoid brown and wilted leaves. Kale is listed on the Environmental Working Group’s Dirty Dozen, meaning it’s best to purchase organic kale if possible. Purchasing organic kale will help you avoid the pesticides that may be found on conventionally grown kale. However, if organic kale is cost-prohibitive, conventionally grown kale still boasts the same nutritional benefits!
How to eat kale
Kale can be pretty tough when consumed raw, so I generally like to cook it. You can, however chop it into small pieces and combine it with other leafy greens in a salad if you’d like to eat it raw. Or, try blending raw kale into this smoothie in place of spinach.
Kale can be cooked in several ways, including steamed, roasted, or stir-fried. It can also be made into a pesto or stirred into soups or curries.
My favorite recipes that use kale
Kale is a versatile leafy green that can be added to many different types of dishes. Some examples include:
As you can see, there are many benefits to including kale in your diet. It is low in calories and high in fiber, vitamin C, and vitamin K. If possible, try to choose organic kale or grow your own. Kale can be consumed raw but tends to be a little more palatable when it is steamed, roasted, or stir-fried. I’d love to hear about your favorite ways to eat kale in the comments below!
