Doesn’t it seem like you’ve been hearing more about the vegetable kale nowadays? You probably even see it in the grocery store, but pass it up for other vegetables because they don’t know what it is or how to prepare/cook it.

Once you find out about this green, you will definitely want to add kale to your diet. It’s delicious, versatile and packed with nutrients and health benefits!

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Nutrition Facts
Kale is a vital vegetable – rich in nutrients, health benefits and delicious flavor.

One cup of kale contains:

  • 36 calories
  • 5 grams of fiber
  • 15% of the daily requirement of calcium and vitamin B6
  • 40% of magnesium
  • 180% of vitamin A*
  • 200% of vitamin C**
  • 1,020% of vitamin K***
  • It’s also a good source of minerals copper, potassium, iron, manganese and phosphorus.

*Vitamin A helps with vision and immunity
**Vitamin C is good for your skin and helps promote healing
***Vitamin K helps with blood clotting and reducing inflammation

Kale’s cancer preventive benefits have been clearly linked to its unusual concentration of two types of antioxidants, namely carotenoids and flavonoids. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Aside from the antioxidants, the fiber content in kale binds bile acids and helps lower blood cholestrol levels and reduces the risk of heart disease.

Best Ways to Eat Kale
There are so many different ways to eat kale rather than just eating it plain. Try these different ways out, and the nutrient value of your meals will skyrocket!

  • Eat it boiled, steamed or sautéed in a little olive or canola oil. Kale leaves aren’t as fragile as spinach, so they’re less likely to get mushy.
  • With its mild, earthy flavor, pair your kale with shallots or mushrooms.
  • Try adding kale to your vegetable stir-fry over brown rice, stirring cooked kale into your omelet or adding it to any broth-based soup!
  • Toss whole-grain pasta with chopped kale, pine nuts, feta cheese and a little olive oil.
  • Next time you have a craving for a bag of potato chips, eat baked kale chips instead! To make your own kale chips, just pull the leaves off the stems, toss with a little olive oil, salt and pepper, then spread the leaves into a single layer on a cookie sheet. Bake or broil the leaves until the kale becomes crispy!

Fun Facts About Kale

  • Kale was assumed to originate in Greece, with early historic records on the Romans calling it Sabelline Cabbage.
  • Kale is the cabbage that was once called the “poor people food.”
  • In Japan, kale is used as an ornamental plant—it comes in red, white and various shades of purple.
  • Kale needs to be exposed to the first winter’s frost so some of the plant’s starch can be changed into sugar—which is why frozen kale tastes sweeter!

Where to Find Kale
Your local grocery store, like Sparkle Market, has fresh kale! Frozen kale is probably the easiest to find—plus it’s already chopped and ready to cook!

Stop by your local Sparkle Market today, and discover all the deliciousness that is kale!