Your New Green Super Food – Kale is Here!

Your New Green Super Food – Kale is Here!

Kale /kāl/ – a hardy cabbage of a variety that produces erect stems with large leaves and no compact head.


1. It is an Excellent source of vitamins

Kale has Vitamin C which is vital to many functions for your body cells such as synthesizing collagen.  Kale has a lot more Vitamin C content than other veggies – almost 4.5x as much as spinach!  A cup of raw kale even contains more vitamin C than a whole orange!  Kale also contains a large amount of Vitamin A which is great for your vision and skin.  Vitamin K is the other vitamin that kale contains a lot of which can help protect against various cancers and helps with bone health and blood clotting.


2. It is Nutrient Dense and low in calories

A small cup of kale has only 33 calories, 5 grams of fiber and 0 grams of fat. Kale helps the digestive system because of its great fiber content, and per calorie, it has more iron than beef!


3. It is filled with powerful antioxidants

Kale contains antioxidants such as carotenoids and flavonoids that help protect against various cancers.  It also can lower cholesterol levels and help with cardiovascular support.


4. It is filled with calcium

Eating more kale can help with bone health and osteoporosis prevention because of its high calcium levels.


5. Kale is a great detox food.

Kale is filled with fiber and sulfur which are both fantastic for your body and liver health.


Try this recipe – Spaghetti with kale and tomatoes


  • 5 ounces whole-grain spaghetti
  • 1 tablespoons olive oil
  • 1 sliced onion
  • 2 cloves of garlic, chopped
  • salt and black pepper
  • 1 bunch kale, thick stems removed and leaves torn into bite-size pieces (about 8 cups)
  • 2 pints grape tomatoes, halved
  • 1/3 cup chopped unsalted pecans
  • 1/4 cup grated parmesan
Cook the pasta as it says on the package and keep 1/4 cup of the cooking water; drain the pasta and return it to the pot.Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion, garlic, ¼ teaspoon salt, and ⅛ teaspoon pepper. Cook, stirring occasionally, until beginning to brown, 4 to 5 minutes.

Add the kale and cook, tossing frequently, until tender, 2 to 3 minutes. Add the tomatoes and cook, tossing frequently, until the tomatoes begin to soften, 1 to 2 minutes more.

Add the kale mix, pecans, parmesan, and reserved cooking water to the pasta and toss to combine. Have a good meal!