Kale

Food Library, Nutrition, Vegetables

Learn about the nutrition facts and health benefits of kale and discover how to add this nutrient-dense vegetable to your diet.

Overview

Kale belongs to the family of cruciferous vegetables and is closely related to cabbage, broccoli and cauliflower. There are different types of kale, with smooth or curly leaves and in different colors. The most common type is green kale with curly leaves and a tough, fibrous stem, also known as Scots kale.

History

Kale originated in the Eastern Mediterranean and ancient Anatolia, where its cultivation first began around 2000 BC. Different varieties of kale, with smooth or curly leaves, were also found in Greece, since the 4th century BC.

Some varieties of kale are now grown exclusively as ornamental plants because of their bright colors (brilliant white, red, pink, blue or violet). These types, although edible, are chosen mainly for their decorative role because they are not as palatable as the other varieties.

In season

Autumn to early Winter (October to December)

Nutritional value

Kale is a vegetable of high nutrient density, i.e. it contains many nutrients in each serving while being low in energy density and helping to maintain a healthy weight.

Rich in calcium and potassium.
Particularly rich in antioxidants, especially carotenoids, such as beta-carotene, lutein and zeaxanthin, but also flavonoids and polyphenols.
Rich in dietary fiber.
Important source of vitamin A, vitamin C, vitamin K and folate.

Health benefits

It has strong antioxidant and anti-inflammatory properties.
It contains quercetin and kaempferol, compounds that protect against cardiovascular diseases.
It can help lower cholesterol.
It has a beneficial role in regulating blood pressure and managing hypertension.
It contains substances such as glucosinolates, which are known to protect against various types of cancer.
It promotes eye health due to its high content in carotenoids.
It can help with constipation and is beneficial for gut health.

Who need to be cautious

Due to its high content in vitamin K, kale should be consumed with caution by people on anticoagulants or certain medications for the treatment of cardiovascular disease. The same applies to patients with kidney disease. In these cases medical advice is required.

Kale also contains oxalates. Foods with a high oxalate content should be consumed in moderation by people prone to kidney stones.

The possible negative effect that cruciferous vegetables could have on thyroid function is no longer an issue, as according to newer research, their consumption does not negatively affect thyroid function.

How to consume

If you want to eat it raw, you can make it more tender and easier to chew and digest with a simple preparation:

After washing it well, remove the central stem and cut the leaves into small pieces.
Place the kale in a bowl with 1-2 tablespoons of olive oil, a squeeze of lemon and a pinch of salt.
Rub the kale pieces lightly with your hands to soften them.

How to prepare kale for raw salads | offadiet.com

Kale of the winter months, towards the end of its season, would rather not be eaten raw because due to the cold, the vegetable’s sugars turn into starch, increasing its bitter taste and its fiber content.

Kale contains oxalates, so it is advisable not to eat it together with sources of calcium or iron because it interferes with their absorption.

Cooking methods

Kale can be eaten raw as well as cooked. When it is boiled, some of its nutrients are lost, so the most suitable cooking methods are sautéed, steamed or grilled.

Recipe uses

Raw, in salads or sandwiches.
sautéed, steamed or boiled, as a side dish.
In smoothies.
In omelettes.
In soups.
In vegetable soufflés and vegetable burgers.
As kale chips.

Storage and freezing

You can store kale in the crisper section of your fridge for about 1 week.

You can also freeze it. Wash it well and sink it in boiling water for a few seconds. Drain it well and place it in freezer bags. It can be kept in the freezer for about 9-12 months.