King Kale

by Chris on January 15, 2011


This leafy vegetable is often hailed as a super food because of its abundance of nutrients and health benefits.   Kale varieties range in color from bright green to purple and in texture from frilly to wrinkled.  Kale is a member of the Brassica family (which includes broccoli and cabbage), but has a flavor more similar to other greens.
Image credit: by jacsonquerubin on Flickr.

Nutritionally speaking

Kale is a superstar.  It has more Vitamin C per volume than oranges and more calcium per calorie than milk.  It is full of Vitamins A, E, and K, folic acid, iron, potassium, and a number of cancer-fighting nutrients. According to Selene Yeager’s The Doctors Book of Food Remedies, Indole-3-carbinol in kale reduces the risk of breast cancer and the high levels of flavonoids in kale help protect from heart disease. notes that Vitamin K may help stave off cancers of all kinds, and reports that kale and other Brassicas have loads of anti-oxidants and a group of anti-carcinogenic compounds called Isothiocynates. In short, it’s one of the best foods you can eat for short- and long-term health.

Buy it on your next grocery run

You can find kale sold in bundles at your local farmers’ market or in the produce section of co-ops and well-stocked grocery stores. It is in season from mid-fall through early winter, but is available year-round in many places. Melanie Greenwood of recommends seeking out “richly-colored” and “crisp, firm leaves” and avoiding kale bunches with any limp or yellowed leaves. Another plus: kale will stay fresh in your fridge far longer than spinach.

Try it in your kitchen

Try kale as a substitute for spinach in your favorite dishes, as a side dish wilted with sautéed garlic and onion, and on pizza.   Or try this great kale and bean soup recipe. Tip:  When preparing kale, tear the tender leaves away from the thick, fibrous stalk and cut to the needed size.
Put your vitamins back on the shelf and pick up a leafy bouquet of the good stuff. Versatile, tasty, super-nutritious, and even cancer-fighting, kale has too much going for it not try it.

Hearty Bean and Kale Soup on FoodistaHearty Bean and Kale Soup


{ 3 comments… read them below or add one }

kathy January 17, 2011 at 7:29 am

how do i join


The Ingredient Critic January 17, 2011 at 2:55 pm

Hi Kathy! Ingredient Critic is currently working on creating a “log in” option as well as a regular newsletter. Keep posted! More coming soon….


Stephanie January 23, 2011 at 7:19 am

Awesome! I never knew I could substitute kale for spinach…


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