How do I eat Kale?

Kale is one of those vegetables that became popular (or returned to popularity) a few years ago. This little gem gets a lot of attention for it’s nutritional punch.

Dinosaur Kale


In a 3 ounce serving, raw kale provides 49 calories and is a rich source of vitamin A, vitamin C, vitamin K, vitamin B6, folate, and manganese. Kale is a good source of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus. Boiling raw kale diminishes these nutrient contents, with the exception of vitamin K.

dino kale chip.jpg

So how do we eat Kale?  Take the tough stem out of the middle, then do one of the following:

  1. Add Kale to a smoothie just like you might add spinach to a smoothie.
  2. Make Kale “Chips” – recipe here: Pekarek’s Kale Chips
  3. Massage it into a salad.  Kale can seem a bit tough, but if you give it a good squeeze with your hands and some type of dressing, it softens up and becomes easier to chew and digest, without losing the benefits you get from eating it raw.
  4. Throw it in soup.
  5. Saute it!


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