the magnificent kale

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Kale is a member of the cabbage family Brassica oleracea.  Of all the super healthy greens, kale is acclaimed as king.  Some of the beneficial compounds in kale have powerful medicinal properties.

A single cup of raw kale ( 2.4 ounces) contains:

  • 206% of DV of vitamin A (daily required value)
  • 684% of DV of vitamin K
  • 134% of vitamin C
  • 9% of vitamin B-6
  • 26% of manganese
  • 9% of calcium
  • 10% of copper
  • 9% of potassium
  • 6% of magnesium

This 2.4 ounces also contains 3% or more of DV for thiamin, riboflavin, niacin, iron, and phosphorous.  This nutrient dense green contains very little fat, but that fat is mostly the healthy omega-3.  And it pumps another 3 grams of protein into your diet.

I love my kale cooked until tender in bacon grease and served over boiled potatoes.  However, as a salad vegetable, cut the leaves from the center rib, discard the rib which is very fibrous, chop the leaves into bite-sized pieces, rinse under cold water and sprinkle with a generous amount of salt massaging the salt into the kale.  It is tenderized and ready to use in your salad much like lettuce, spinach or curly endive.

6 Replies to “the magnificent kale”

  1. Smother it with garlic and white wine vinegar, dice in some onions. Be brave and try kale pancakes or kale mashed potatoes, throw some into your best vegetable soup recipe. A friend grabbed a few leaves from the garden and began munching on them…then immediately spit when I told him about the aphid infestation. Maybe you’d like my grandma’s burdock recipe or her dandelion greens and bacon?

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