The Health Benefits of Kale

–      The Health Benefits of Kale    –

ImageKale (Brassica oleracea) has been cultivated for over 2000 years and was the most popular green vegetable throughout Europe up until the middle ages. Native to the Mediterranean region of Europe the kale plant was intensively propagated with a preference to tightly clustered leaves over time this led to the cabbage “head” we know to day.

  1. Kale is high in iron. Pound for pound kale actually contains more iron than beef. Iron is essential for a healthy body and helps in formation of haemoglobin and enzymes that are used to transport oxygen to various parts of the body
  1. Low calorie kale contains zero fat. Great news for those of you looking to loose a few pounds, one cup of kale contains only 30 calories, 6 grams of fiber and 0 grams of fat, Kale is also brim full of nutrients and minerals your body needs such as magnesium, folate and vitamins
  1. Anti-oxidant power. Kale is a great source of anti oxidantswith compounds such as carotenoids and flavonoids able to help protect your body from various form of cancer.
  1. Kale is high in vitamin k. Vitamin K is necessary for a whole host of different bodily functions including normal bone health and the prevention of blood clotting. The use of vitamin K has also been known to help people suffering from Alzheimer’s disease
  1. The kale detox. Kale is filled with fibre and sulphur both great at detoxifing your body and keeping your liver healthy


Storage methods:

To store, wrap kale in a damp towel or in a plastic bag and refrigerate, preferably in crisper drawer, for up to 1 week. Leaves will droop if allowed to dry out. Plunge in cold water for 10 minutes to re hydrate.



Like most vegetables kale can be frozen,

• Put on a big pot of water to boil.
• Wash kale in sink of water then drain in a second sink or on a towel on the counter top.
• Tear or cut into 2 inch strips or manageable sizes (I did not freeze the big thick stems from the curly kale but smaller stems are ok).
• Fill sink with clean cold water, including as many ice cubes as you have on hand.
• Place the cut kale in boiling water and boil for 3 minutes.
• Take kale out of pot with tongs, a colander, and/or slotted spoon.
• Put hot kale in cold water and swish around.
• Take kale out of water.
• Drain any excess water off greens (save for future soup broth!).
• Measure either 2 cups or 4 cups and place into freezer bags.
• Mark freezer bag with date and type of greens.
• Press any excess air out of bag and freeze.


2 thoughts on “The Health Benefits of Kale

  1. Sarah

    Hi, have just started to use kale, what is the best way to cook it and retain the most benefits? Tried stir frying for 3/4 mins but leaves a bit tough, does it just need a bit longer or is there a better way?

    1. healthtruth2012 Post author

      Hi Sara thanks for getting in touch , the best way to cook kale like many vegetables would be to steam it. This way means the kale keeps most of its nutritional benefits. hope this helps

      all the best


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