Why Eat Kale?
Kale is definitely one of the healthiest and most nutritious plant foods in existence. There are many different types of kale.  The leaves can be green or purple, and have either a smooth or curly shape.  The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.  Like other leafy greens, kale is very high in antioxidants which include beta-carotene and vitamin C, as well as various flavonoids and polyphenols.  Kale is actually one of the world's best sources of vitamin C.  Did you know that a cup of raw kale contains even more vitamin C than a whole orange?  It is also one of the world's best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount with a a whopping 215 micrograms.  There is also plenty of beneficial fiber and water in kale to help prevent constipation and feed a healthy gut microflora.  

Prep and Use of Kale
Kale can often be a mystery when purchasing for the first time.  Because it is a member of the cabbage family, it has a tough fibrous central stalk and this should be removed and discarded, leaving only the tender leaf.  To remove the stem from the kale with your hands, squeeze the top thickest portion of the kale stem. Slowly move your hand down while pinching the kale stem and as you move your hand, the leafy part of the kale will fall off.  Stems can also be removed by cutting out with a knife.  Massaging kale can help break down the tough cell structure and can give it a softer texture in salads.  Simply rub your hands with some olive oil and work through rubbing the kale in a large bowl, gently squeezing it in your hands for about 3 mins.  Another option is roll the kale leaves and cut very thin slices to create kale ribbons.  When added to other mixed greens, this will give a softer flavor and texture to your salad.  Frozen kale can be easily portioned out for quick use in soups or smoothies.  Try adding a small portion the first time so it can compliment and not overpower your flavors.

Betr Kale Recipes
So try dramatically boosting the amount of nutrients you take in by giving your body the gift of this kingly leafy green with some of our betr recipes:
Mixed Berry and Kale Smoothie
Greek Kale Salad
Vegan Stuffed Bell Peppers
Vegan Kale Pesto
Level 2 Cheesy Garlic Kale Chips
Level 2 Tuna Avocado Lemon Zucchini


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