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Kale: king of the greens

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The nutrient scoop on kale:

1 cup of chopped kale contains 33 calories, 9% daily value of calcium, 206% of Vitamin A, 134% of Vitamin C, 684% of Vitamin A, along with other essential minerals (Kathleen M. Zelman, MPH, RD, LD)

Kale can be eaten raw or cooked, and is shown to lower cholesterol when eaten on a regular basis. This super veg has long been haled as a preventative against cancer and other health problems.

Kale recipes:

Crispy Kale Chips

Sauteed Kale

Lemony Kale Salad

The easiest way to reap the benefits of kale is by juicing the leaves. This allows the body to absorb kale’s nutrients quicker, and is a great alternative to eating a plate full of greens. For other juicing recipes with kale, visit the Juice Master (Jason Vale) site.

Green Powerhouse Juice:

6-8 large kale leaves (or 2 handfuls of chopped kale)

1 apple (chopped)

1 cucumber

1 bunch of parsley or cilantro

½ lemon, peeled

Growing Kale

Kale is planted in early spring and before the last frost of the season. Seeds should be planted ½” deep in nutrient rich soil. Soil should be kept moist throughout growing season. Plants should be placed 2 feet apart. For organic kale seeds, visit Seeds of Change.

For more information about growing kale, visit Gentle World and Organic Gardening’s websites.

Organic Gardening magazine states, “Frost sweetens the taste of this vitamin- and mineral-packed cooking green. Kale can thrive in semi-shade and in cloudy climates; hot weather turns it tough and bitter.”

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