Kale
Recently, we can have different types of foreign vegetables (locally grown) in our vegetable market. Kale is one of them.
What is good about kale?
Kale is low in calorie, high in fiber and has
zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of
fat. It is great for aiding in digestion and elimination with its great fiber
content. It's also filled with so many nutrients, vitamins, folate and
magnesium as well as those listed below.
Where did kale come from?
Kale is a super food with staying power. The
dark, leafy green has been on dinner plates since Roman times and has long been
common across much of Europe. The vegetable hails from the cabbage family,
which also includes broccoli, cauliflower, and collards.
What are the nutrients found in kale?
It is a very good source of vitamin B6,
dietary fiber, calcium, potassium, vitamin E, vitamin B2, iron, magnesium,
vitamin B1, omega-3 fatty acids phosphorus, protein, folate and niacin.
Is Kale in the broccoli family?
Leafy green vegetables like kale and lettuce
are both rich in fiber and low in calories. Kale comes in deep green or purple
colors. Lettuce varies in colors and varieties, including red and green
romaine, iceberg and red leaf.
Kale (English IPA /keɪl/) or leaf cabbage is a
group of vegetable cultivars within the
Origins
Until the end of the Middle Ages, kale was one
of the most common green vegetables in Europe. Curly-leaved varieties of
cabbage already existed along with flat-leaved varieties in Greece in the
fourth century BC. These forms, which were referred to by the Romans as
Sabellian kale, are considered to be the ancestors of modern kales. Russian
kale was introduced into Canada (and then into the U.S.) by Russian traders in
the 19th century.
During World War II, the cultivation of kale
in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was
easy to grow and provided important nutrients to supplement those missing from
a normal diet because of rationing.
Description
Some varieties can reach a height of six or
seven feet; others are compact and symmetrical and of good quality for eating.
Many, however, are coarse and indigestible. Most kale are either annuals or
biennials. Seeds resemble those of cabbage in size, form, and color.
Classification by leaf type:
Curly-leaved (Scots kale; blue curled kale)
Plain-leaved.
Rape kale.
Leaf and spear (a cross between curly-leaved
and plain-leaved kale)
Bumpy-leaved (black cabbage, better known by
its Italian translation cavolo nero, and also known as Tuscan Cabbage, Tuscan
Kale, lacinato and dinosaur kale).
Cultivars
One may differentiate between varieties
according to the low, intermediate, or high length of the stem, with varying
leaf types. The leaf colours range from light green through green, dark green,
and violet-green, to violet-brown.
Classification by leaf type:
Kale is a remarkable member of the cruciferous
vegetable family known for its ability to thrive during the cooler seasons of
the year and its tendency to grow wild on many
The three types of kale that we have become
familiar with in the produce section of today's grocery stores are actually
domesticated versions of wild plants that took farmers hundreds of years to
develop. These three types include (1) flatter, wider-leafed kale, (2) darker
Lacinato-type kale, and (3) more tightly formed, curly leafed kale. The list
below shows some common kale varieties belonging to each of these three types:
Curly-leaved (Scots kale; blue curled
kale)
-
Smooth German
-
Red Russian
-
Beria
Black Magic
-
Tronchuda
-
Tuscan Black
-
Dinosaur Kale
-
Toscano
Plain-leaved
Rape kale
Leaf and spear (a cross between curly-leaved
and plain-leaved kale)
- Dwarf
Blue Curled
- Starbor
- Darkibor
- Winterbor
Of course, there are not always sharp dividing
lines between these three types of kale, and you can expect to find varieties
that blend different features. Regardless of variety, however, all versions of
kale are considered cruciferous vegetables and belong to the Brassica genus of
plants that also includes bok choy, broccoli, Brussels sprouts, cabbage,
cauliflower, collards, mustard greens, and turnip greens.
You can find different colors of kale in all
three categories described above. However,
Bumpy-leaved (black cabbage, better known by
its Italian translation cavolo nero, and also known as Tuscan Cabbage, Tuscan
Kale, lacinato and dinosaur kale)
Because kale can grow well into winter, one
variety of Rape Kale is called Hungry Gap, named after the period in winter in
traditional agriculture when little else could be harvested.
An extra-tall variety is known as Jersey kale
or cow cabbage.
Kai-lan or Chinese kale is a kale cultivar
much used in Chinese cuisine; in English it is occasionally called just
"kale".
In Portugal, the bumpy-leaved kale is called
by its original Italian name, "cavolo nero", with the expression
"couve rebela" also being used.
Nutritional value
In a 100 gram serving, raw kale provides 49
calories and is a rich source (20% or more of the Daily Value, DV) of vitamin
A, vitamin C, vitamin K, vitamin B6, folate, and
Boiling raw kale diminishes these nutrient
contents, with the exception of vitamin K (see table "Kale, cooked,
boiled, drained, without salt").
Nutritional value per 100 g (3.5 oz)
Energy 207 kJ (49 kcal)
Carbohydrates 8.8
g
Sugars 2.3 g
Dietary fiber 3.6 g
Fat 0.9
g
Protein 4.3
g
Vitamins
Vitamin A equiv. (63%) 500 μg
lutein zeaxanthin 8198 μg
Thiamine (B1) (10%) 0.11 mg
Riboflavin (B2) (11%)
0.13 mg
Niacin (B3) (7%) 1.0 mg
Pantothenic acid (B5) (18%) 0.9 mg
Vitamin B6 (21%) 0.27 mg
Folate (B9) (35%) 141 μg
Choline (0%) 0.8 mg
Vitamin C (145%) 120 mg
Vitamin E (10%) 1.54 mg
Vitamin K (671%) 705 μg
Minerals
Calcium (15%) 150 mg
Iron (12%) 1.5 mg
Magnesium (13%) 47 mg
Manganese (31%) 0.66 mg
Phosphorus (13%) 92 mg
Potassium (10%) 491 mg
Sodium (3%) 38 mg
Zinc (6%) 0.6 mg
Other constituents
Water 84.0 g
10 Health Benefits of Kale
1. Kale is Among The Most Nutrient
Dense Foods on The Planet
Before we get to all the benefits, let me
briefly explain what kale is…
It is related to cruciferous vegetables like
cabbage, broccoli, cauliflower, collard greens and brussels sprouts.
There are many different types of kale. The
leaves can be green or purple in color, and have either a smooth or curly
shape.
The most common type of kale is called curly
kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
2. Kale is Loaded With Powerful
Antioxidants Like Quercetin and Kaempferol
Fresh Kale in a Wooden Crate
Kale, like other leafy greens, is very high in
antioxidants.
This includes beta-carotene, vitamin C, as
well as various flavonoids and polyphenols.
Antioxidants are substances that help
counteract oxidative damage by free radicals in the body.
Oxidative damage is believed to be among the
leading drivers of aging and
But many substances that happen to be
antioxidants also have other important functions.
This includes the flavonoids quercetin and
kaempferol, which are found in relatively large amounts in kale.
These substances have been studied intensely
in test tubes and animal studies. They have powerful cardioprotective, blood
pressure lowering, anti-inflammatory, anti-viral, anti-depressant and
anti-cancer effects… to name a few.
Bottom Line: Many powerful antioxidants are
found in kale, including quercetin and kaempferol, which have numerous
beneficial effects on health.
3. It is an Excellent Source of
Vitamin C
fresh-kale-in-a-brown-bag
Vitamin C is an important nutrient.
It is a water-soluble antioxidant that serves
many vital functions in the body’s cells.
For example, it is necessary to synthesize
collagen, the most abundant structural protein in the body.
Kale is much higher in vitamin C than most
other vegetables, containing about 4.5 times much as spinach.
The truth is… kale is actually among the
world’s best sources of Vitamin C. A cup of raw kale even contains more vitamin
C than a whole orange.
Bottom Line: Kale is extremely high in vitamin
C, an antioxidant that has many important roles in the body. A single cup of
raw kale actually contains more vitamin C than an orange.
4. Kale Can Help Lower Cholesterol,
Which May Reduce The Risk of Heart Disease
Heart and Stethoscope
Cholesterol has many important functions in
the body.
One of them, is being used to make bile acids,
which are substances that help us digest fats.
The liver turns cholesterol into bile acids,
which are then released into the digestive system whenever we eat a fatty meal.
When all the fat has been absorbed and the
bile acids have served their purpose, they are reabsorbed into the bloodstream
and used again.
Substances called bile acid sequestrants can
bind bile acids in the digestive system and prevent them from being reabsorbed.
This reduces the total amount of cholesterol in the body.
Guess what… kale actually contains bile acid
sequestrants, which can lower cholesterol levels. This should lead to a reduced
risk of heart disease over time.
One study found that daily consumption of kale
juice for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered
LDL levels by 10%, while also improving antioxidant status.
According to one study, steaming kale
dramatically increases the bile acid binding effect. Steamed kale is actually
43% as potent as cholestyramine, a cholesterol lowering drug that functions in
this way.
Bottom Line: Kale contains substances that
bind bile acids and lower cholesterol levels in the body. Steamed kale is
particularly effective.
5. Kale is One of The World’s Best
Sources of Vitamin K
Vitamin K is an important nutrient.
It is absolutely critical for blood clotting,
and does this by “activating” certain proteins and giving them the ability to
bind calcium.
Blonde Woman Holding Kale
The well known anticoagulant drug Warfarin
actually works by blocking the function of this vitamin.
Kale is one of the world’s best sources of
vitamin K, with a single raw cup containing almost 7 times the recommended
daily amount.
The form of vitamin K in kale is K1, which is
different than vitamin K2. K2 is found in fermented soy foods and certain
animal products. It helps prevent heart disease and osteoporosis.
Bottom Line: Vitamin K is an important
nutrient that is involved in blood clotting. A single cup of kale contains 7
times the RDA for vitamin K.
6. There Are Numerous Cancer-Fighting
Substances in Kale
Fresh Kale Stacked in a Plastic Bowl
Cancer is a terrible disease, characterized by
uncontrolled growth of cells.
Kale is actually loaded with compounds that
are believed to have protective effects against cancer.
This includes sulforaphane, a substance that
has been shown to help fight the formation of cancer at the molecular level.
It also contains a indole-3-carbinol, another
substance that is believed to help prevent cancer.
Studies have shown that cruciferous vegetables
(including kale) may significantly lower the risk of several cancers, although
the evidence in humans is mixed.
Bottom Line: Kale contains substances that
have been shown to help fight cancer in test tubes and animal studies, but the
human evidence is mixed.
7. Kale is Very High in Beta-Carotene
Fresh Kale
Kale is often claimed to be high in vitamin A,
but this is false.
It is actually high in beta-carotene, an
antioxidant that the body can turn into vitamin A.
For this reason, kale can be an effective way
to increase your body’s levels of this very important vitamin.
Bottom Line: Kale is very high in beta
carotene, an antioxidant that the body can turn into vitamin A.
8. Kale is a Good Source of Minerals
That Most People Don’t Get Enough of
Kale is high in minerals, some of which many
people are deficient in.
Woman Holding a Bunch of Kale
It is a good, plant-based source of calcium, a
nutrient that is very important for bone health and plays a role in all sorts
of cellular functions.
It is also a decent source of magnesium, an
incredibly important mineral that most people don’t get enough of. Eating
plenty of magnesium may be protective against type 2 diabetes and heart disease
.
Kale also contains quite a bit of potassium, a
mineral that helps maintain electrical gradients in the body’s cells. Adequate
potassium intake has been linked to reduced blood pressure and a lower risk of
heart disease.
One advantage that kale has over leafy greens
like spinach, is that it is low in oxalate, a substance found in some plants
that can prevent minerals from being absorbed.
Bottom Line: Many important minerals are found
in kale, some of which are generally lacking in the modern diet. This includes
calcium, potassium and magnesium.
9. Kale is High in Lutein and
Zeaxanthin, Powerful Nutrients That Protect the Eyes
One of the most common consequences of ageing
is that eyesight gets worse.
Fortunately, there are several nutrients in
the diet that can help prevent this from happening.
Two of the main ones are lutein and
zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and
some other foods.
Many studies have shown that people who eat
enough lutein and zeaxanthin have a much lower risk of macular degeneration and
cataracts, two very common eye disorders.
Bottom Line: Kale is high in lutein and
zeaxanthin, nutrients that have been linked to a drastically reduced risk of
macular degeneration and cataracts.
10. Kale Should be Able to Help You
Lose Weight
Kale has several properties that should make
it a weight loss friendly food.
It is very low in calories… but still provides
significant bulk that should help you feel full.
Because of the low calorie and high water
content, kale has a low energy density.
Eating plenty of foods with a low energy
density has been shown to aid weight loss in numerous studies.
Despite the low amount of calories, it does
contain small amounts of protein and fiber. These are two of the most important
nutrients when it comes to losing weight.
Although there is no study directly testing
the effects of kale on weight loss, it makes sense that it could be a useful
addition to a weight loss diet.
Battle Of Superfoods: Which Is Better
For Your Health, Kale Or Spinach?
There’s no mistaking that both kale and
spinach are both extremely healthy vegetables that would make an excellent
addition to any diet, but when it comes to determining which leafy green is
necessarily the healthiest, things get a bit complicated.
As you can see, they both offer the same
amount of fiber and protein, but for fewer calories, spinach offers more
folate, which is necessary for pregnant or nursing moms. Spinach is also higher
in iron, which your body needs to carry oxygen from your lungs to the rest of
your body. It offers more magnesium — a mineral that if you're deficient in can
lead to headaches, muscle cramps, and chronic fatigue. You'll also appreciate
the higher levels of manganese needed to keep your blood sugar levels and
thyroid functions normal. And who couldn't use a little extra potassium? This
valuable mineral helps with bone growth and may reduce high blood pressure.
Facts for Kale Vs. Lettuce
Leafy green vegetables like kale and lettuce
are both rich in fiber and low in calories. Kale comes in deep green or purple
colors. Lettuce varies in colors and varieties, including red and green
romaine, iceberg and red leaf. Whether you're looking to lose weight or
attempting to eat better, adding either of these leafy veggies to your plate
can be beneficial.
Tips for Preparing and Cooking Kale
Tips for Preparing Kale
Rinse kale leaves under cold running water.
Chop leaf portion into 1/2" slices and the stems into 1/4" lengths
for quick and even cooking.
The Nutrient-Rich Way of Cooking Kale
We recommend Quick Steaming kale. We feel that
Quick Steaming kale gives it maximum flavor.
Quick Steaming—similar to Healthy Sauté and
Quick Boiling, our other recommended cooking methods—follows three basic
cooking guidelines that are generally associated in food science research with
improved nutrient retention. These three guidelines are: (1) minimal necessary
heat exposure; (2) minimal necessary cooking duration; (3) minimal necessary
food surface contact with cooking liquid.
It's interesting to note that in one recent
study on kale's glucosinolate content, 96% of kale's total glucosinolates were
retained in the kale after blanching. Unfortunately, the authors did not
specific the exact method used to blanch this cruciferous vegetable. However,
it is very common in food science studies to blanch a food by placing it in
boiling water very briefly, on the order of 1-3 minutes depending on the
volume, type, and cut/uncut nature of the food. This exposure to boiling water
is then usually followed by
As far as specific steps to take in your own
kitchen, here are the steps that we recommend for making good overall
trade-offs between nutrient retention, texture, and taste: fill the bottom of a
steamer pot with 2 inches of water. While waiting for the water to come to a
rapid boil chop greens. Steam for 5 minutes and toss with our Mediterranean
Dressing and top with your favorite optional ingredients. We think you will
love the deliciousness of these recipe results! For details see 5-Minute Kale.
How to Enjoy
A Few Quick Serving Ideas
Braise chopped kale and apples. Before serving,
sprinkle with balsamic vinegar and chopped walnuts.
Combine chopped kale, pine nuts, and feta
cheese with whole grain pasta drizzled with olive oil.
Why You Shouldn’t Eat Raw Kale and the
Perfect Green Smoothie Recipe
Kale contains many beneficial nutrients, but
it’s not good idea to eat these hearty leafy
A simple way to decrease the goitrogenic
Why You Shouldn’t Eat Raw Kale and the Perfect
Green Smoothie Recipe
Kale contains many beneficial nutrients, but
it’s not good idea to eat these hearty leafy greens raw. Kale is a goitrogenic
vegetable and when eaten raw in small quantities, this vegetable can inhibit
the uptake of iodine by the thyroid gland. If it’s eaten in excess, these
chemicals can inhibit the incorporation of iodine into thyroid hormone. This is
a process that iodine supplements can’t reverse. (Source: Chris
A simple way to decrease the goitrogenic
properties in raw kale is to boil it for seven minutes, drain and squeeze the
excess water out. This will reduce the goitrogens by about 90%. After boiling,
the kale is ready for a soup, smoothie or to scramble in your morning eggs.
That’s it!
Here is a list of other goitrogenic vegetables
that should be eaten cooked (and preferably with animal fats to improve
assimilation of their nutrients):
Brussels Sprouts
Broccoli
Cabbage
Cauliflower
Collard Greens
Turnip
Bok Choy
Mustard Greens
Kohlrabi
Lemon salt kale chips
These crispy kale chips make a great starter
or snack.
Ingredients
1 bunch (about 250g) curly kale
2
tablespoons olive oil
1/2
teaspoon sea salt flakes
1/2
lemon, zested
1
tablespoon almond dukkah
Select
all ingredients
Method
Step 1
Preheat oven to 180C. Line 2 baking trays with
baking paper.
Step 2
Trim centre stems from kale and tear into
small bite size pieces. Combine the oil, salt and lemon zest in a large bowl.
Add kale leaves and sprinkle with dukkah. Toss to coat in oil mixture. Spread
kale out in a single layer on prepared trays.
Step 3
Bake, swapping trays halfway through cooking,
for 15 minutes or until leaves are crisp.
Kale and mint tabouli
The perfect vegetarian lunch of kale and mint
tabouli, served with ricotta, fetta cheese toasts.
Ingredients
1/2 cup
burghul (see notes), rinsed
350g
fresh ricotta
150g
feta, crumbled
1
teaspoon finely grated lemon rind
12
slices crusty bread, toasted
2 cups
roughly chopped regular kale leaves (see notes)
3/4 cup
chopped fresh mint leaves
2
tomatoes, finely chopped
1/2
brown onion, finely chopped
1/4 cup
lemon juice
Select
all ingredients
Method
Step 1
Place burghul in a heatproof bowl. Cover with
boiling water. Stand for 20 minutes or until softened. Drain. Rinse under cold
water. Drain, pressing out excess water with the back of a spoon.
Step 2
Meanwhile, combine ricotta, fetta and lemon
rind in a bowl. Spread one side of each piece of toast with ricotta mixture.
Step 3
Place burghul, kale, mint, tomato and onion in
a bowl. Stir to combine. Drizzle oil and lemon juice over kale mixture. Season
with salt and pepper. Toss to combine. Serve tabouli with cheese toasts.
Spicy kale and garlic spaghetti
Ingredients
1/3 cup
extra virgin olive oil
6
anchovies, finely chopped
2
garlic cloves, crushed
1/4
teaspoon dried chilli flakes
1 bunch
curly or regular kale, centre vein discarded, leaves shredded
1 1/2
tablespoons lemon juice
1/3 cup
finely grated parmesan
Select
all ingredients
Method
Step 1
Cook pasta in a saucepan of boiling salted
water, following packet directions, until tender. Drain, reserving 1/4 cup
cooking liquid.
Step 2
Heat oil in a large, non-stick frying pan over
medium-low heat. Add anchovy, garlic and chilli. Cook for 1 to 2 minutes or
until fragrant.
Step 3
Add the kale, drained cooked pasta, lemon
juice and reserved cooking liquid. Season with salt and pepper. Cook, tossing,
for 1 to 2 minutes or until combined and heated through. Divide among bowls.
Serve sprinkled with parmesan.
Easy Garlic Kale
Ingredients
1 bunch kale
1 teaspoon minced garlic
1 tablespoon olive oil
Method
Soak kale leaves in a large bowl of water
until dirt and sand begin to fall to the bottom, about 2 minutes. Lift kale
from the bowl without drying the leaves and immediately remove and discard
stems. Chop the kale leaves into 1-inch pieces.
Heat olive oil in a large skillet over medium
heat; cook and stir garlic until sizzling, about 1 minute. Add kale to the
skillet and place a cover over the top.
Cook, stirring occasionally with tongs, until
kale is bright green and slightly tender, 5 to 7 minutes.
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