Discover the newest superfood of the stars; kale is full of health benefits. Read more about kale, get some recipes and learn about cautions.
“Every leaf of kale your chew adds another stem to your tree of life.” Ancient Turkish Saying
Kale was once called the ‘poor people food’ but now it’s the new trend. Celebrities like Angelina Jolie, Woody Harrelson, and Gwyneth Paltrow are all eating kale to feel better and keep the ‘sleek physique’ needed for stardom.
It is one of my top Powerfoods!
Did you know?
- There are over 50 varieties of kale
- National Kale Day is celebrated on the first Wednesday of October.
- Kale plants continue to produce late into winter. It is the perfect green for seasonal eating in fall or winter.
- Kale needs a frost to become sweeter. The frost converts some of the plant’s starch into sugar.
- In Scotland, an invitation to “come to kale” was an invitation to dinner.
- An adult hippopotamus at Washington D.C.’s National Zoo eats 10 pounds of kale a day!
8 Health Benefits of Kale
1. Can help lower cholesterol levels.
The fiber in kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease. It’s best when kale is cooked instead of raw.
2. Kale is a detox food.
It’s filled with fiber and sulfur which are great for detoxifying your body and keeping your liver healthy.
3. Low in calories
A cup of chopped kale has only 33 calories. Eat lots as it is great for weight loss!
4. Great at fighting many cancers
Kale is rich in organosulfur compounds which are known to fight cancer, especially colon cancer.
5. Supports a healthy immune system.
Kale is full of sulforaphane which helps which nourishes the immune system.
6. Visual Benefits.
It is abundant in two carotenoids, lutein and zeaxanthin, which act like sunglass filters preventing damage to the eyes from excessive exposure to ultraviolet light.
7. Supports normal blood clotting, antioxidant activity, and bone health.
The high amount of Vitamin K helps nourishes those activities in the body healthy.
8. Great for helping digestion and elimination.
One of the reasons is because it is very high in fiber.
All greens are nutritious, but kale stands way above the rest. Kale has more iron than beef per calorie. Very high in Vitamin K, full of powerful antioxidants and much more. Read all about it: Kale Nutrition.
History of Kale
- “Kale is one of the oldest forms of cabbage, originating in the eastern Mediterranean. Kale is thought to have been used as a food crop as early as 2000 B. C.” Laurie Hodges, Ph. D. Extension Specialist
- Kale originated in Asia Minor and by the 5th century B.C., the preference was for the larger leaf that developed into the vegetable we now know as kale.
- The plant was brought to Europe around 600 B.C. by groups of Celtic wanderers. Early historical records on the Romans called it Sabelline Cabbage.
- Kale was a staple crop in the Scottish Islands because of its hardiness; the Scots grew it in kale yards. Almost every house had a kale yard and preserved kale in barrels of salt.
- English settlers brought kale to the United States in the 17th century.
- Russian kale was introduced into Canada (and then into the U.S.) by Russian traders in the 19th century.
How to Buy and Store Kale
- Always buy organic kale. When it is not grown organically it is grown with lots of chemicals making it one of the Dirty Dozen. The kale should be firm with fresh, with deeply colored leaves and hardy stems.
- Kale with smaller leaves will be more tender and have a milder flavour than the larger leaves.
- Put kale in a plastic storage bag removing as much of the air from the bag as possible. Keep in the refrigerator for 5 to 7 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because the water encourages spoilage.
Too much vitamin K can cause problems for anyone taking anticoagulants such as warfarin because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet if you are on this type of medication.
Kale and Oxalates: It contains oxalates that interfere with the absorption of calcium. There is much controversy about this.
Goitrogenic Food? Contrary to popular belief, the latest studies show that kale is not goitrogenic. In fact, most foods that are commonly called goitrogenic (kale, broccoli and cauliflower), as well as soy-based foods, do not interfere with thyroid function in healthy persons even when they are consumed on a daily basis. Again this is controversial.
Tips For Eating or Cooking
- You can eat kale raw when it is young and tender – almost like lettuce.
- The kale you eat at the store will probably be mature which means it will probably be too tough and fibrous to digest easy.
- Blending mature kale will help but the easiest way is to cook it.
- Kale is so nutritious even cooked kale is loaded with health benefits and vitamins and minerals.
- Many people enjoy kale chips. The health results will depend on the quality of kale and oils, plus the preparation methods.
Get Kale Health Benefits with these Recipes
Delicious Mandarin Orange Kale Salad – This is a very healthy and nutritious salad. The addition of the mandarin oranges makes it yummy.
Braised Kale – Adding garlic and other good ingredients to the kale makes it delicious.
Steamed Winter Vegetables This is one of my easy ways to prepare vegetables. Perfect for fall and winter seasonal eating.
Pear Green Smoothie All ingredients are alkalizing! A great way to start your day with a very nutritious green smoothie.
KABOCHA SQUASH SOUP This is for sure a delicious soup and with some kale in it makes it even more nutritious.