Kale Glorious Kale!

30 Jan
Dear Kimbo, I love your body inside and out... Yours Forever, Kale x

Dear Kimbo,
I love your body inside and out…
Yours Forever,
Kale x

I’m in love with Kale, this nutritional powerhouse has so many health benefits that it would be criminal not to have it in your life. Kale is high in vitamins, antioxidants and other disease fighting agents and is extremely nutrient dense :). This delicious superfood can be enjoyed in smoothies, salads, stir fries or soups.

Kale comes from the Cruciferous family often referred to as ‘Cabbages cousin’.  Most big supermarkets are stocking it these days but you can definitely find it in the health food store. It’s sometimes called ‘Tuscan Cabbage’.

The Benefits:

Kale is high in fibre (5 grams per cup) and sulphur which is important for weight loss, digestion and liver function.  This leafy green is high in Vitamin A and Vitamin C improving your immune system, fighting bacteria and aiding vision, growth and tissue repair.

Similar to broccoli and spinach, Kale is a great source of Iron making it a vital vegetable for vegetarians and vegans. Per calories, Kale has more Iron than beef! One cup of Kale provides you with over 1000% of your daily recommended dose of Vitamin K which is an important clotting factor and promotes bone growth.

Kale delivers a significant quantity of Vitamin B6 and folic acid along with a healthy balance of Omega 3 and Omega 6 fatty acids (a serving of kale contains 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids) providing cardiovascular support and preventing heart disease.

Kale is an incredibly effective anti-inflammatory food, and can help to alleviate arthritis, asthma and a number of autoimmune diseases. Kale contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the body than dairy. Pass the Kale!

How to eat it:


The stem of the Kale can be bitter so tear off the leaves and steam until the Kale turns a beautiful bright green colour, then rinse under cool water to prevent from overcooking. Try substituting Kale for lettuce in your next salad.


Add a handful or two of the Kale leaves to your breakfast or snack smoothie for an added nutrient hit.  Here’s a recipe I love, it makes about 4 cups depending on how thick you like it:

Green Power Smoothie

1-2 handfuls of Kale

1 cup of cooled peppermint or green tea

2 cups of water

1 green apple

2 stalks of celery

1 frozen banana (for added sweetness, optional)

Blend and enjoy!

Kale Chips

These are a great snack option or to impress your friends. Tear the leaves off the stalks and rinse and dry the Kale. Spread evenly onto baking paper and drizzle on olive oil, sea salt and your favourite herbs.

Bake for about 5-10mins.

Stir Frying

Kale can be added to any stir fry, add it towards the end. For a healthy snack option fry Kale in coconut oil and garlic then top with sea salt, and lemon juice. Yummm!

Kale Doughnuts anyone?? I came across a recipe for Kale Doughnuts from A, B, C Vegan, let me know if you think I should try it and post the finished product!


3 Responses to “Kale Glorious Kale!”

  1. Treeno8 February 15, 2013 at 1:16 am #

    I would love to see how you go with the kale doughnuts! Just used in a smoothie. However I bought the organic purple kale.

    • kimmcp4 February 16, 2013 at 9:12 am #

      OK I’ll keep you posted on the Kale doughnuts! 😉

  2. Ella Moore February 18, 2013 at 5:57 am #

    Loving the recipes Kim keep them coming!

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