Kale is an incredible food. It is packed with fiber, flavonoids, antioxidants, omega-3’s, and Vitamin K. Kale lowers cholesterol, aids in cancer prevention, and supports a healthy heart. So make sure you are eating this awesome food as part of your healthy diet.
Nutritional Facts: (One Cup of Kale)
- 34 Calories
- 0.5 gram Fat
- 28 mg Sodium
- 299 mg Potassium
- 6 Carbs
- 1 gram Fiber
- 206% of your daily Vitamin A
- 134% of your daily Vitamin C
Kale Prep: Always trim the kale leaves off the fibrous stems OR buy your kale already trimmed (it comes in a huge bag for about $3.00 at stores).
Here are some great ways to include kale into your meals:
- Preheat your oven to 350 degrees.
- Take your trimmed kale and place on a baking sheet.
- Drizzle one tablespoon of EVOO over the kale, mix well.
- Sprinkle one teaspoon of kosher salt (or a salt of your choice) over the kale, mix well.
- Bake for 10 to 15 minutes (or until the edges just turn brown).
- Add trimmed and shredded kale to your omelets.
- Just sprinkle into the omelet near the end of the cooking process.
- Take one sweet potato; peel and dice into small pieces.
- Take half of a medium-sized onion; dice into small pieces.
- Place sweet potato and onion in a skillet over medium heat. Cook until tender.
- Turn heat to low and add 1 to 2 cups of trimmed and shredded kale to the skillet.
- Stir occasionally, until the kale is tender (not soggy) and mixed well with the sweet potato and onion.
- Season with pepper (and a little salt if your diet allows).
- One Serving = 1/2 Cup
- Nutritional Facts: 48 Calories, 0.1 gram Fat, 5 mg Sodium, 58 mg Potassium, 5 Carbs, 2 grams Fiber, 1 gram Protein.
What are some of your favorite kale dishes or yummy ways you have found to include kale into your diet?