THE SUPER FOOD! The Benefits of Kale

  • Nearly 3 grams of protein.

  • 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)

  • Vitamins A, C, and K.

  • Folate, a B vitamin that's key for brain development.

  • Alpha-linolenic acid, an omega-3 fatty acid.Many farmers’ markets sell several types of kale, and most major grocery stores should have at least one. If you have a garden, or even just a few containers on a patio, you can grow kale.

Types of Kale

Kale can be curly, flat, or even have a bluish tint mixed in with the green. The flavors differ, so try them all. Whether you buy kale from the store or pluck it from your own backyard, look for dark, crisp leaves. When you get ready to cook or eat it, remove the leaves from the tougher stalks.


How to Cook Kale

Add kale to pasta sauce, smoothies, or soup. Or try one of these methods:

Saute it: A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.

Make a kale Caesar salad: You can eat kale raw in a salad. The leaves can stand up to heavy dressings. Kale Caesar salads have popped up on many restaurant menus. You can whip up a homemade mustard-based dressing that has all the thickness of Caesar but fewer calories.

Bake kale chips: Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack.

source: https://www.webmd.com/food-recipes/kale-nutrition-and-cooking#1