Fun Facts about Kale:

In season- April, May, June

  • Gram for gram, kale has more than twice the vitamin C as an orange. One cup of chopped kale has 134 percent of your recommended daily intake of vitamin C!
  • Raw kale is harder on the digestive system than the cooked variety and can cause abdominal issues and bloating. If you’re consuming raw kale make sure to cut it into fine pieces or massage it to break down the plant’s cellulose structure! However, steamed kale is easier on the digestive system and is found to have more nutritional benefits than raw kale.
  • People taking blood thinners like Coumadin (warfarin) should avoid consuming kale due to having high levels of vitamin K. This is because Vitamin K can change the way blood thinners work and make them less effective.
  • Interestingly, kale grows best in cooler climates. It is found that after a frost, the kale becomes sweeter.

Benefits of Kale:

  • Kale is a high fiber and nutrient-dense vegetable as it has so many vitamins and minerals in just a cup! It is especially high in vitamin A which promotes eye and heart health, and vitamin C which helps boost immunity and fight off diseases.
  • Kale is a cancer fighter! It contains high levels of cancer-preventers like glucosinolate phytonutrients. They protect against the development of tumors as well as block enzymes associated with cancer.
  • Kale is a great source of omega-3 fatty acids that are essential for brain health, reduce Type 2 diabetes risk, and boosts heart health!

Recipe using Kale:

  • Kale Chips
  • Ingredients:
    • 1 head kale, washed and thoroughly dried
    • 2 tablespoons olive oil
    • a pinch of sea salt
  • Instructions:
    • Preheat the oven to 275 degrees F.
    • Remove the ribs from the kale and cut into 1 1/2-inch piece.
    • Lay on a baking sheet and toss with olive oil and salt.
    • Bake until crisp, turning the leaves halfway through, about 20 minutes.
    • Serve as finger food.

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