Kale is not only beautiful and full of flavor, it is a nutritional powerhouse. Plus, how can you not love and support the Eat More Kale campaign?
“One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.” (Kathleen M. Zelman, MPH, RD, LD)
Did I mention kale is also delicious? We make these tasty kale chips and they seem to disappear rapidly, so make sure to make enough to last a while!
How do you eat more kale? Let us know in the comments section.
1 bunch kale (we use red kale because it looks amazing!)
Nutritional yeast (optional)
Preheat oven to 350°
Remove thick stems from kale and tear leaves into bite-sized pieces. Wash leaves and dry thoroughly. Toss leaves in a little olive oil, or use an oil sprayer, you just need a very light coating on the leaves.
Arrange kale leaves on a cookie sheet or jelly roll pan and sprinkle generously with gomasio.
Bake just until edges begin to turn brown, about 10-15 minutes.
Remove from oven and sprinkle with a little nutritional yeast if desired to add a slightly cheesy flavor (and some awesome vitamin B12).