Kale became such an important food in Scotland that in some local Scottish dialect the term “kail” refers to “food” in general.
Kale NUTRITION Kale is a good source of several nutrients, such as: Vitamin K aids in blood clotting and builds strong bones. Vitamin A protects the eyes, strengthens your immune system, and supports a healthy heart. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging.
WAYS TO E AT A N D C OOK W I T H KA L E Nutrient-rich kale’s mild flavor goes with any dish. It can bulk up a salad or crisp into a chip! Kale Salad: Preheat the oven to 350ºF. Spread ½ cup nuts on a baking dish. Toast them until lightly golden, about 5 to 10 minutes. Toss them once or twice to make sure they bake evenly. Remove the tray from the oven. From one bunch of kale, pull the leaves from the stems and rid of the stems. Chop the leaves into small, bite-sized pieces and place in a big salad bowl. Add ½ cup of your favorite dressing to the kale, evenly coat each leave. Massage them with your hands by lightly scrunching big handfuls at a time. The leaves should darken and become fragrant. Coarsely chop the nuts and add them to the bowl. Cut a large apple into small, bite-sized pieces and toss in the bowl. Add ½ cup dried cranberries or raisins, and sprinkle with ½ cup of cheese on top.
Nutrition Facts Serving size
1 cup, chopped
Amount per serving
Calories
33.5
Total Fat 0.5g
1%
Saturated Fat 0.1g
0%
Polyunsaturated Fat 0.2g Monounsaturated Fat 0g Cholesterol 0g
0%
Sodium 28.8mg
1%
Potassium 299mg
9%
Total Carbohydrate 6.7g
2%
Dietary Fiber 1.3g
5%
Sugar 0g Protein 2.2g
4%
Vitamin A
206%
Vitamin C
134%
Calcium
9%
Iron
7%
Vitamin D
0%
Vitamin B6
9%
Magnesium
6%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Baked Garlic Kale Chips: Preheat your oven to 300ºF. Wash and dry one bunch of kale. Rip the leaves off the stems. Cut into chip-sized pieces. Arrange the pieces of kale on an ungreased baking sheet. Drizzle 2 teaspoons of oil over the kale, as evenly as possible. Use your hands to massage the oil into the kale leaves until evenly coated. Leaves should darken and become fragrant. Once you've finished massaging the kale, sprinkle a pinch or two of sea salt and a pinch of garlic powder over the kale. Add the pan to you’re the oven. Bake for 10 minutes. Turn the pan on the opposite direction and flip any kale pieces that are starting to look crispy. Bake for another 10-15 minutes. Remove the pan from the oven, and leave the kale chips on the pan for 3-5 minutes. Serve!
38
Fruit & Vegetables: Facts, Nutrition and Recipes
