Discovering Kale

March 22, 2011 |  by  |  Be Moore, Superfoods

According to WIkipedia:

Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties.

Kale is considered to be anti-inflammatory, very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.

Kale contains sulforaphane – a chemical believed to have potent anti-cancer properties. Kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.

In other words: KALE IS A SUPERFOOD!!!

With all that information and a simple question by Monica on Facebook, I decided to launch myself into an effort to include this incredible vegetable into my diet.

I’ve had kale before. I even prepared it once years ago by boiling it like we’ve all seen collards prepared. Obviously I wasn’t impressed and little did I know at the time how much of the nutrients I was depriving myself of, boiling them out and pouring them down the sink!

This time, far less intimidated by teh produce isle, I’d discover and even create ways to get kale into my diet.

Step 1: Buy Some Kale

I headed to my local grocery to pick up my new experiment in healthy eating. A beautiful fresh bunch of kale. One thing I recently learned is that those codes you put in at the register to identify your produce actually MEAN something. The 9 in front of my code signifies that this is organic produce. Learn more here…

Step 2: Inspect it, Wash It, Cut It

The inspecting and washing is important! The warning I got kinda freaked me out, I have to admit it. Inspect the little curls in the kale to ensure there are no bugs. Assuming it passes the test get on to washing the leaves, and cutting the spines out, and ripping the leaves in to manageable medium sized pieces. I washed them again (shown here) and then spun the leaves in my salad spinner.

Step 3: Get It In!

I got it in for sure. First I sauteed some with onions, mushrooms and a little olive oil. That was good. Next I added a few leaves to a salad with spinach leaves, grape tomatoes, etc. However the MOST memorable usage I tried and WOULD DO AGAIN is my PBK&K sandwich! Natural Peanut butter, kiwi slices and chopped kale on a whole grain sandwich thin. I know it sounds crazy, but it was GOOD. A definite addition to my post workout meal stable and another way to get this very nutritious veggie into my diet.

Pick up some kale this week, and show me what YOU do with it!


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About the author

Certified Nutrition Coach. Writer. Cook. Meditator. Marketer. Purveyor of effective workouts. Translator of a future that includes more personal happiness and fulfillment.
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My goal is to eat the most nutrition dense food possible within a busy schedule and then teach YOU how to do it too.


  1. Tamika Shung Carroll via Facebook

    Add a little nutmeg when cooking

  2. Yay! Who doesn’t love Kale? I ate a ton of it when I was pregnant to ensure I had the calcium I needed since I do not consume dairy products. I love to mix Kale with collard greens or plain sauteed in olive oil with garlic and red bell pepper!

  3. Kale taste great “cooked” in lemon juice check out recipes for live kale or roasted in olive oil. I’m about to roast some tight now

  4. Be

    Some of us would probably relate to this as a REdiscovery of kale, since this is, of course, Soul Food, revived. Folks might also (for variety’s sake) like to try some chard, especially the beautiful rainbow chard. Slice through cross-wise, making bite-size pieces, or remove the center vein of each leaf if you must. Wilt in a frying pan with a little olive oil and your favorite seasonings.

  5. Kale Smoothie (yep smoothie 🙂 )
    Kale (Green – not red or dina kale)
    1 Organic Bosc Pear or your favorite
    8 oz Organic Orange Juice
    1/2 Banana
    for extra fiber or omega 3, you can add a scoop of Chia Seeds (turns it into jelly so watch out lol)

    Put OJ in blender with diced pear and 1/2 banana and blend. Remove 3 sizeable leaves from the stalk chopp roughly, add to blender – blend. Add Ice and blend until consistency you like!

    It’s yummy, I promoise! 🙂

  6. The other GREAT thing about kale is that it’s got to be the easiest vegetable of all to grow — tough as nails. And growing your own is the one way to make sure you’re getting what you think you are.

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