Kale the Superfood

Kale has been ranked amongst the world’s healthiest foods. It is packed with amazing nutrients and provides an incredible amount of benefits for the body. Kale has a high nutritional value and a low number of calories. There are several methods to preparing kale. Below we explore some of the benefits, and a simple recipe for kale snacking.

Photo: Bobbi Bowers


Superfood? – Just one cup of kale contains about 33 calories. Within that cup lies about 3 grams of protein and about 2.5 grams of fiber. Kale is also full of vitamins and minerals. Vitamins A and C are both used as skincare supplements. Kale is also packed with several minerals, such as potassium, calcium and zinc. Not many vegetables carry such a vast nutritional value, which is what makes kale a superfood.


Health Benefits – Now that you know about this superfood, let’s discuss the benefits of consuming kale. Kale has been named the “antioxidant superstar”. Kale has a high Oxygen Radical Absorbance Capacity. This means that Kale works to get rid of damaging free radicals (unstable cells) from the body. Removing free radicals can be beneficial in combating a long list of diseases that typically begin with cellular damage caused by free radicals. Kale is packed with vitamin A which not only promotes healthier skin, but also provides enhanced urinary health. Kale is known as a great way to fight UTIs.

Eating Kale – There are many types of kale and several ways to prepare it for consumption. Curly kale is the most common type and is typically found at your local grocery store. Kale can also be eaten raw in a salad. Kale can be steamed or sautéed and added to any meal as the vegetable component. Kale can even be blended into a delicious fruit and vegetable smoothie. There are several recipes on different ways to cook and enjoy kale.

Do you like snacking? Kale chips have quickly become a popular snack option. While pre-packaged kale chips can be purchased at the grocery store, they are processed, can be deep fried or have additional ingredients which may contain more calories. Here is an easy way to make your very own kale chips.

Photo: Kari Sullivan 


  • 1 bunch of kale
  • 1 tablespoon of olive oil
  • 1 teaspoon of seasoned salt
  • Simply bake the kale leaves (remove the stems) at 350 degrees. Drizzle the olive oil, and season with seasoned salt before placing in the oven for 10-15 minutes. The kale should have brown edges once they are ready.


Tell us, what kale recipes have you tried?

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