Benefits of Kale: Superfood or Super Fad?
Photo by Joanna Kosinska on Unsplash
Have the benefits of kale been exaggerated?
This hip member of the cruciferous veggie family is being used in virtually every modern recipe.
I see posts for kale chips, kale juice, kale shakes, kale in stir fry, in curry, kale baked, blanched, steamed, sautéed, wrapped - you name it, someone, somewhere has found a way to kale-ify it.
Kale has saved salads everywhere, turning them from bland to bomb with it's unique texture and deceivingly sharp taste. It even plays to our sensual side, as 'massaging' the kale unlocks access to even more hidden nutritious treasures.
But with all this talk of the 'almighty and powerful superfood', is there really evidence to back up the beneficial beliefs? Is there really 'gold' in this green that could help detox our bodies, fight heart disease and protect against cancer?
Let's see what this little Queen Green is all about:
What Is Kale?
Kale is a form of cabbage in the same family as broccoli, cauliflower, collard greens and brussels sprouts. (Kind of ironic that it is related to foods that most people find repulsive, eh?). It can be green or purple in color and tends to grow better in colder weather. Exposing it to a light frost will help sweeten the flavor. Keeping it at a warmer temperature intensifies the bitter flavor.
When baked, it shrivels up into a crispy texture and best be compared to a postato chip - nature's potato chip, if you will - minus the high fructose corn syrup and grains. It can be used as the outside of a wrap, the lettuce of a salad, or the superstar of the soup bowl. When purchasing kale, you want to pick firm, dark leaves with stiff stems. Keeping it warm will cause it to wilt faster so it is recommended to keep it in a zip lock bag in the darkest, coolest section of your fridge. High maintenance little veggie, isn't it?
What Are the Benefits of Kale?
The obsession with kale could be due to the fact that it is a food that is low in calories, contains no sugar or fat and is packed with more nutrients than the average person can say and/or pronounce. It is high in fiber, which we all know helps us to feel fully satisfied and can help with digestion too.
It is also substantially high in calcium even though it won't leave a little mustache on your lip. Unlike dairy products, the calcium found in kale is optimal for absorption and we all know that extra calcium will help prevent us from looking like the hunchback later in life.
When it comes to putting the super in 'Superfood', the focus is on the antioxidants. Flavonoids and carotenoids are two types that can be found in this leafy legacy. They help cleanse the liver, boost metabolism, improve your skin, hair and eyesight and even help to protect against cancer! The winner, however, is Vitamin K, which can also be found in sister spinach. Vitamin K helps facilitate antioxidant activity, strong bone health and normal blood clotting. (You won't bleed-out from a paper-cut - Sweet!)It's pretty hard to argue against the extremely valuable benefits of kale!
How to Cook Kale
Kale is quite the versatile little veggie with an almost unlimited number of ways that it can be prepared.
SALADS: It can be eaten raw and used as the base lettuce in salads though it is recommended to shred the leaves off of the stem, as the stem in raw form is difficult to chew. Add roasted beets, raw walnuts and red onion for a delicious combination of flavors. Chopped butternut squash, sliced apple and chopped bacon is also another creation that compliments the unique flavor that kale offers.
SAUTEED: Adding a drizzle of olive oil to a pan over low-to-medium heat will cook the kale quickly and evenly. Add some garlic and light seasonings for flavor. Eat it as a side dish or mix it in with almost anything to compliment other dishes.
STEAMED: Filling a pot with water and a steam basket over high heat allows the steam and heat to cook and soften the kale. It creates an interesting smell within the kitchen (just an FYI) and doesn't need to be steamed long in order to enjoy.
BAKED: Spread the kale out on aluminim foil, drizzle with olive oil and bake for 7-10 minutes in the oven. Adding garlic and additional seasonings help to enhance the flavor of the kale while it cooks.
JUICE: Blending fruits and vegetables into liquid form makes them easier to digest within the body. Kale can be added to any juice combination to get an extra boost of all the vitamins this veggie has to offer. A great combo is: carrots, apple, kale and ginger.
The average cost for a kale bunch is $2. Scrape together some pennies and give this superfood fad a try!
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If you stumbled across this article - Hi, I’m Andi and I’m a holistic nutrition coach! I help people transform their live with the power of food. If you’re looking to up-level your life and heal yourself body, mind and soul, I’d love to work with you.