Kale :  Nutritional value and how to buy , store, prepare and work with kale.

Kale : Nutritional value and how to buy , store, prepare and work with kale.

Kale has come a long way since then it has been deemed a superfood. There are many different ways to work this dark leafy green kale. Kale is a part of the Brassica family. It’s a related to other veggies like cabbage, brussel sprouts and collard greens.
There’s several different varieties of kale out there but the one that I see most often at my grocery store include green curly kale, purple curly kale and lacinato kale which is also known as dinosaur kale, black kale and Italian kale that’s the one that has the skin with little bumps on it so it kind of looks like dinosaur skin and that variety of kale does tend to be a little bit milder and a little more tender than the others but when all is said and done all the varieties of kale can be interchanged in any recipe. 
Kale gets its dark rich green color from chlorophyll and what chlorophyll does is it acts as a web and it catches all of the toxins and the pollutants and it filters them out so just like trees do that in the air in our environment. Kale does that inside our body so it’s especially good for the lungs and the respiratory system.

This article tells everything you need to know about  Kale :  nutritional value and how to buy , store, prepare and work with kale.

kale :  Amazing Health benefits , nutritious value and how to buy , store, prepare and work with kale.

Table of contents

§  Nutritional value of kale.

§  Health benefits of kale.

§  Everything you need know about how to buy, store, prepare and work with kale.

§  Summary

Nutritional value of kale

     The following main nutrient found in 100 grams of raw, kale(USDA) are:

·         Calories: 35

·        Protein: 2.92 g

·        Carbohydrates: 4.42  g

·        Dietary fiber: 4.1 g

·        Sugar: 0.99 g

·        Total Fat: 1.49 g

·        Cholesterol :  0 mg

·        Sodium : 53 mg

·        Potassium: 348 mg

It’s packed with vitamins A, C and K and it even has small doses of omega-3 fatty acids. It’s a great vegetarian option. It’s a good way to work those heart-healthy fats it. Kale is an amazing source of vitamin K, vitamin A and vitamin C as well as manganese, copper, calcium, and vitamin B6. It is also a good source of dietary fiber, antioxidants and is low in calories.

How to buy, store, prepare and work with kale?

When you’re shopping for kale you want to look for leaves that are bright and firm and vibrant. You want to make sure that they’re not wilting. There’s no browning spots or yellow spots. While the stems are edible. They do tend to be quite a bit tougher than the leaves so to remove the leaf from the stem. You want to hold the stem at the bottom then find where that leaf begins and just pull up and away this is the easiest way to stem your kale. With the stems you could chop them really fine and give them an extra 10 -15 minutes of cooking times if you wanted to eat them or you could just toss them once you’ve got your kale stemmed. You’re ready to chop it up now I find the easiest way to do this is to stack a few of the leaves on top of each other roll them up just like a cigar and then cut them into thin slices and then if I wanted it chopped up more I would just run my knife through it a little bit more. If I was going to use this kale in a salad I would run it through a salad spinner but if I was going to cook it, I wouldn’t bother drying it off at all.

Just as a side note guys a lot of times on the weekend when I’m doing my weekend meal prep I will prepare my kale. It’s washed, chopped and dried and then I’ll grab an airtight container line the bottom of it with a paper towel and then shove all my kale in the container pop the lid on and leave it in the fridge.  This dark leafy green ready to go to throw into  your soups, salads, eggs etc makes it very easy and convenient to get your kale. Kale’s to be paired up with garlic, onions, citrus , vinegar and olive oil. It’s great in a soup and is great in a salad.
Kale is available all year round but technically it’s a cold-weather crop which means its prime time is the winter throughout mid spring. A lot of people have this ideal that kale is really bitter but I have to say I don’t find that to be true at all. It flavor is very mild. It’s clean. Its sweet its earthy at best.


Kale is one of the most nutritious food. It is incredibly nutrient dense and it’s one of the most nutrient dense foods in the world. Kale is healthy green vegetables. To add to your diet to promote your overall health and to add important nutrition to your body. Considered to be a super green vegetable and superfood kale is one of the healthiest plant food.

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