Hail to the Kale!!

Posted by on September 22, 2012 in Cooking, Sweets/Snacks/Sides | 0 comments




If your into health and happiness I’m sure you’ve heard of our dear friend “Kale”. Like you, I was also confused by what it is and what’s so great about it. 

What the Hale is Kale?!


Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.


I started by having it in my Green Juice, which of course just tastes like vegetable amazingness and is hard to distinguish what “Kale” specifically tastes like.. 





Then the other day I decided to grab some Dried Kale Chips and give those a go!


What’s funny is that I felt more comfortable with having Kale juiced versus dried as I thought there appeareance looked scary!



The Verdict..



I tried a brand called New York Naturals. They are made in Brooklyn, New York (as local is the way to go)  and they were great! I’ve been told that the salt and vinegar style is the way to go, but when I saw vegan cheese I had already made up my mind!

I’d describe the taste and texture as was different, but after a few they were really great! 

Cheesy, Crunchy, and I nearly ate the whole box!



Few things I didn’t like:


  • They were nearly $8.00
  • They can crumble, which makes them harder to eat, which means you have to always carry them in a bulky box
  • I felt very paranoid that some of the Kale was going to get stuck in my teeth!
  • There wasn’t a nutrtion label, just a small list of ingredients
  • The box says RAW, but Kale chips are baked?! Heated below 100 and something perhaps?!





Calories 18
Fat 0 g
Saturated Fat
0 g
Cholesterol 0 mg
Carbohydrate 4 g
Protein 1 g
Dietary Fiber 1 g
Sodium 15 mg
Vitamin A 8,854 IU
Folic Acid 9 micrograms
Vitamin C 27 mg
Calcium 47 mg
Magnesium 15 mg
Potassium 148 mg
Carotenoids 17,172 micrograms
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.


Not crazy about the chips or juice?!

10 Ways to Prepare Kale

Click the links for recipes


  1. Kale Chips – This simple preparation of kale will have you begging for more. A crispy salty treat that is better than popcorn or potato chips.
  2. Kale Pesto – More flavorful than basil pesto, this is a great addition to pizza, pasta, or in an omelet.
  3. Sauteed Kale – For a hearty side dish, this is a classic preparation. I saute onions and garlic before I add the kale, and add a couple dashes of hot sauce for an added kick.
  4. Kale Quiche – You can substitute any spinach quiche with kale and it offers the same great taste with the added health benefits.
  5. Kale Soup – A classic kale soup is made with white beans and ham or sausage, however I like this recipe of using acorn squash and kale to create a sweet and savory winter favorite.
  6. Kale Lasagna – The perfect “make ahead” recipe for a hearty dinner is a dish the whole family can enjoy.
  7. Kale Juice – If you own a juicer, kale is quite possibly the healthiest thing to juice. Mix it with apples, carrot and a little lemon for a drink that is better for you than liquid gold.
  8. Kale Slaw – You can substitute raw kale for raw cabbage in this recipe.
  9. Kale Pasta – One of my favorite ingredients to add to pasta. Goes with just about anything from spaghetti to sausage pasta to baked macaroni and cheese.
  10. Kale Pizza – One of the joys I’ve found with eating seasonally is changing up my grilled pizza toppings. One of my favorite combinations is sauteed kale, caramelized onions, strong white cheeses.

 Information brought to you by: Mindbodygreen & Eatlocalgrown





I’m Gabrielle, the founder & creator of Eatdrinkshrink.com. I established this blog in May of 2012 to share my experience and knowledge as I pursue a career as a Registered Dietitian in New York City. I currently hold a BS in Nutrition & Dietetics from NYU and am pursuing a MS in Nutrition & Health Sciences while teaching yoga and working with the Coalition for Healthy School Food


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