If you haven’t jumped on the Kale bandwagon yet, then perhaps this post can convince you to do so soon. Kale, the dense leafy green that everyone keeps raving about is highlighted by many nutritionists as a super food for its numerous beneficial qualities. I’m not a nutritionist, and I’m not going to pretend to be, but from my own research here is what I know about Kale.
- Low in calories, high in fibre, with ZERO fat. One cup of kale has only 36 calories, 5 grams of fibre and 0 grams of fat. We all know the effectiveness of fibre on our digestion and “elimination” functions. It’s also rich in nutrients.
- High in iron
- High in Vitamin K. Vitamin K is necessary for bone health, blood clotting and can help protect against various cancers.
- Filled with powerful antioxidants. Antioxidants help protect against various cancers.
- Anti-inflammatory food. Contains omega-3 fatty acids, which help fight against arthritis, asthma and autoimmune disorders.
- Cardiovascular support. Eating more kale can help lower cholesterol levels.
- High in Vitamin A. Vitamin A is great for your vision, skin as well as helps prevent lung and oral cavity cancers.
- High in Vitamin C. Besides your immune system, vitamin C helps your metabolism and hydration.
- High in calcium. Here’s an interesting fact, per calorie, kale has more calcium than milk! Calcium helps prevent bone loss, and osteoporosis as well as it helps maintain a healthy metabolism as well as cartilage and joint flexibility.
- Great “detox” food. I don’t necessarily believe in detox’s but the fibre and sulfur in Kale is great as it helps keep your liver healthy.
The other benefits, and probably the ones that are more likely to convince people to adopt it into their diets, are that it keeps longer (doesn’t wilt as quickly as lettuce or spinach), tastes great, can be eaten raw or cooked (steamed, baked) and can even be adopted into baking and other meals! I particularly love a Kale salad because it’s more filling, but so far my favourite Kale consumption are Kale Chips!
*Kale Salad Tip: Massage the Kale with olive oil and lemon juice and let sit for a couple minutes before serving. Yes, I said massage, weird I know, but it really softens it up and brings out its flavours.
Kale Chips are fast, easy, and a yummy healthy mix to add to your hiking snack pack!
- Bundle of Kale
- Olive Oil
- Sea Salt
Method of Madness:
- Pre-heat oven to 350 degrees F
- Remove the Kale from it’s stocks and collect in a large bowl
- Lightly toss with olive oil
- Lay out on a backing sheet and sprinkle with sea salt
- Bake in the oven for 10-15 minutes or until the edges are slightly brown
In these pictures I used about 1.5 bundles of Kale, which made enough Kale chips for 4 servings (4 people). I’ve also found that Kale chips keep for a couple days, so having a bowl of them on the counter for some munchies or appetizers has never been opposed! Enjoy!