Kale
Kale is a nutrient-dense leafy green vegetable that is versatile in cooking and a great addition to a balanced diet.
Nutritional Information
Calories 49 per 1 cup raw (about 67g)
Sodium 38mg per 1 cup raw (about 67g)
Potassium 491mg per 1 cup raw (about 67g)
Fiber 4.1g per 1 cup raw (about 67g)
Introduction
Kale is a leafy green vegetable that is part of the cruciferous family. It is known for its nutrient density and versatility, making it a popular choice in many diets, including the DASH diet, which emphasizes fruits and vegetables for overall wellness.
Health Benefits
- Contains potassium
- Rich in fiber
- Includes vitamins A, C, and K
- Naturally low in sodium
- Provides antioxidants
Preparation & Cooking
Kale can be enjoyed raw in salads, sautéed, steamed, or blended into smoothies. It is often recommended to massage raw kale with olive oil or lemon juice to soften its texture and enhance its flavor.
Storage
Store kale in the refrigerator in a plastic bag for up to 5 days. It can also be blanched and frozen for up to 6 months. Wash thoroughly before use and remove tough stems.
Cooking Tips
- Look for vibrant green leaves that are crisp and free from yellowing.
- Smaller leaves tend to be more tender and flavorful.
- Organic options may be preferred to avoid pesticide residues.
- Best used within a week of purchase for optimal flavor and nutrient retention.
- Can be baked into crispy kale chips for a healthy snack.