Kale - Holistic Nutrition

One cup of kale has:

  • only 33 calories
  • nearly 3 grams of protein
  • 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
  • 1180% of your daily recommended Vitamin K
  • 98% of your daily recommended Vitamin A
  • 71% of your daily recommended Vitamin C
  • 27% of your daily recommended manganese
  • 22% of your daily recommended copper
  • vitamin B6
  • fiber
  • calcium
  • potassium
  • iron
  • vitamin E
  • vitamin B2
  • magnesium
  • vitamin B1
  • protein
  • phosphorus
  • omega-3 fats
  • vitamin B3
  • folate (a B vitamin that’s key for brain development)


There are different types of kale; curly, flat, or some even have a bluish tint mixed in with the green. The flavors differ, so give them all a try to see what you like.

How to Select and Store

Look for kale with firm, deeply colored leaves that are free of browning, yellowing, and small holes. To store, place kale in a plastic storage bag removing as much of the air as possible. Store in the refrigerator. It will keep for 5 days. The longer it is stored, the more bitter its flavor becomes.

How to Cook

Add kale to pasta sauce, smoothies, or soup.

Saute it: A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.

Make a kale Caesar salad: You can eat kale raw in a salad. The leaves can stand up to heavy dressings.

Bake kale chips: Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. You can add a little pizazz by adding vinegar, for a little spice-sprinkle on paprika or cayenne.


Kale Salad with Apple and Feta
Prep Time: 15 minutes


  • 1-2  Large Bunches of Kale
  • 1 teaspoon sea salt
  • ⅓ cup toasted sunflower seeds (or you can use almonds or pine nuts)
  • ¼ cup diced red onion
  • ⅓ cup dried cranberries (or you can use flavored cranberries (I love the orange flavored cranberries-adds another layer of flavor to this salad), currants, or raisins)
  • 1 diced apple
  • ¼ cup olive oil
  • 2 tbsp unfiltered apple cider vinegar
  • ⅓ cup crumbled feta cheese (or gorgonzola)

Ensure you use large bunches of kale so the salad is not too salty

De-stem kale by pulling the leaf away from the stem in bite size pieces. Wash leaves, pat or spin dry.

Put kale in a large bowl. Add sale, massage salt into the kale with your hands for 2 minutes. The kale will reduce in size by about ⅓ to ½.

To toast the seeds, put in a dry skillet over low to medium heat and stir constantly for a few minutes until they are lightly browned and are nutty smelling

Stir onion, cranberries, apple and toasted seeds in with the kale. Drizzle with oil and vinegar and toss. Taste for salt and vinegar, adding more if necessary. Toss in cheese.