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Kale: The Wonder Veggie!

by on October 9, 2014


Kale is a green health machine! It is a superfood that has been around forever. Many people have an aversion to kale, but I am a firm believer that they just haven’t found the right way to cook it.  Let’s go over some of its benefits.

Kale Has Protein!

A single cup of kale has almost 3 grams of protein.  Three grams may not seem like a super amount of protein, but it is hard to eat only one cup of kale.  A person needs about .8 grams of protein per kilogram of body weight.  This puts the average man at about 56 grams a day and the average female at about 46 grams a day.  If you are eating 4-5 cups of kale a day, it is going to make a dent in the amount of protein you require.

Fiber! Fiber! Fiber!

While fiber, unlike other carbohydrates, can’t be digested, it has so many other benefits.  Kale has about 2 1/2 grams of fiber per cup.  Fiber helps with the regulation of hunger and the use of sugars.  Not to mention fiber helps with digestion and the prevention of constipation.  Adults need, on average, 30 grams of fiber a day, yet we only get about 15 grams a day.

Kale = No Guilt

Kale has only contains 33 calories per cup.  This is a food that you can eat a lot of without the guilt of traditional snacks.  Invent new ways to have kale. Make it interesting and tasty.  Most importantly, eat plenty of it.  It will help you lose weight, get the fiber you need, get the protein you need, and stay full until your next meal.


So these are great benefits, but what good are kale’s benefits without a good way to cook it?  This is where opinion takes over.  You have to decide on which method you prefer.  Here is a quick rundown of my top list:

Kale Chips!

This is by far my favorite way to prepare it.  Take a bushel of kale (I like the organic kind from different farmer’s markets), and slice/rip it into a pile of small pieces.  Spread it out on a baking sheet and drizzle olive oil and some sea salt over it.  The cooking time on this will vary based on the oven, but generally 300 degrees for 7 minutes works really well!

Kale Salad

This is probably the simplest thing you can do to get your kale fix.  Take a bushel of kale, rip/cut it, throw it into a bowl and toss with some balsamic vinegar or your choice of dressing.  That is it! Enjoy!

Sautéed  Kale

This is a great method of cooking kale.  This can be done in so many different ways that it is impossible to name them all.  However, when I sauté, I add a little bit of minced garlic into a pan with the cut up kale and just simmer it until the kale has shrunk.  This requires the use of an entire bushel because the kale will shrink to a fraction of its original size.


These are only a few of  the hundreds of recipes for cooking kale.  If you find any good recipes, feel free to leave them in the comments below! For more information on kale, check out the article Kale Explained: Health Benefits, Meals, and Alternatives.

by Anthony La Scala

Edited by: Avery Osborn and Kristen Sharp

Don’t Just Be Fit. Be Gamer Fit.


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