Kale

Kale is a vegetable in the species Brassica oleracea, which contains broccoli, cauliflower, collard greens, and Brussels sprouts. Kale has green or purple leaves, in which the central leaves do not form a head. There are many varieties of kale, classified by leaf type, including curly-leaved (Scots Kale), plain-leaved, rape kale, leaf and spear (a cross between curly-leaved and plain-leaved kale), and cavolo nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale, Lacinato and dinosaur kale). Classification

Like so many vegetables, kale comes to us from the Middle East via Europe, and U.S cultivation of kale started around 1800.

Nutrition Highlights

Kale is very high in beta carotene and vitamins K and C, and high in calcium. Kale contains two carotenoids, lutein and zeaxanthin, and sulforaphane, another antioxidant. Kale is also rich in antioxidant flavonoids, particularly kaempferol and quercitin.

Kale, like the other cruciferous vegetables, is a dietary source of sulfur-containing glucosinolates, which produce cancer-protective isothiocyanates as breakdown products.

Kale and other greens are rich in iron and calcium. Unfortunately, only a small percentage of these minerals is absorbed due to the presence of oxalate, which binds them and decreases their bioavailability.

Kale is high in alpha-linolenic acid (ALA), an essential omega-3 fatty acid.

Detailed Nutrition

Raw Kale

Cooked Kale

 

Recipes

Latest Recipes

Arugula Basil Walnut Pesto Flatbread

A flatbread opens up many culinary options. They can be sweet or savory, a main course, snack or a side.

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Creamy Mac and Cheese with Kale

Everyone loves mac and cheese, and it's even better with kale!

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Coconut Peach Green Smoothie

This not-too-sweet smoothie is a wonderful out-the-door breakfast. Light in texture and keeps you going.

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Chard, Bacon and Gruyère Omelet

Fluffy eggs filled with chard, smoky bacon and melted Gruyère are a perfect start to a day.

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Crispy Baked Kale Chips

These crispy kale chips provide all of the goodness of kale, yet satisfy that craving for something crunchy.

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Roasted Vegetable Couscous Salad with Spring Mix

The rich nutty flavor of couscous with roasted vegetables and crisp spring mix - a perfectly balanced dish.

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