Monday, November 21, 2011

Kale: The Overlooked Superfood

If you are a lover of food or healthy living blogs, I'm sure you've seen kale mentioned a time or two.

Kale is one of those superfoods that doesn't get enough credit where credit is due. I'm sure I saw kale in the grocery store, but I never gave it a second glance and didn't really acknowledge its existence until a year or so ago. It was right around the time when I'd come to the realization that my eating habits needed to change if I wanted to lose weight, get fit and live a healthier life. That was also the time that I discovered the wonder that is green smoothies. The first time I tried kale was in a green smoothie and I have one word for how it turned out "BLECH!" I hated it! Kale left my smoothie thick and chunky and I was barely able to slurp it down.

After that experience, kale was gone from my diet once again. However, this summer I kept seeing recipes for kale. Kale chips and marinated salads really caught my eye, so I decided to give it a second chance. I am so glad I did because I can now call kale a veggie that I love. Not only have I found some tasty recipes that I use over and over again, but kale is also full of nutritional goodness that I just can't deny my bod. First of all, kale is very high in antioxidants and what gal doesn't love that?!

2 cups of kale contains 260% of the daily requirement for vitamin A, 170% of vitamin C, 10% of calcium, 8% iron , 3 grams of protein , over 1000% vitamin K,  and 40%  manganese , 40% of vitamin B6 among other. As a green leafy vegetable it is a prime cancer fighting food, rich in anti-oxidants and detoxifying enzymes, carotenoids  and high in fiber . The  sulfurous phytochemicals stimulate the body to make cancer fighting enzymes. One cup contains more than 5 grams of fiber.The carotenoids lutein and zeaxanthin in kale help prevent eye degeneration and help protect against cataracts .It is also high in calcium. [source]

Now that is some kick butt, awesome stats!!!!

So naturally, when my friend Judy gave me a recipe for marinated kale, I was all over it! I headed straight to the grocery store to pick up a bunch of kale so I could try it out. SCORE! I loved it! It's definitely another easy and awesome recipe that I'll be adding to my vault. :-)

Marinated Kale
Recipe slightly adapted from Maximized Living

This recipe is a great way to enjoy raw kale. If you love the taste of hummus, you'll probably love this recipe because the dressing has many similarities.

1 small bunch kale
1.5 tbsp tahini
1.5 tbsp water
1.5 tbsp lemon juice
1 tbsp soy sauce
1 - 2 cloves of garlic, minced

Cut your kale into bite-sized pieces. I do not use the kale stems because they tend to be bitter.

In a small bowl, whisk together the remaining ingredients.

Pour onto the kale and mix well. Don't be afraid to get your hands in there and massage the dressing in really well. Refrigerate for at least one hour.

This marinated kale makes a great snack or side dish to a healthy dinner.

I have two other kale recipes that I love. Check 'em out:

Baked Kale Chips
Weekend Glow Kale Salad (by Angela)

Have you ever tried kale before? What's your fave way to eat it?

Enjoy your day!



  1. kale always makes me smile. What a great post!

  2. I love massaged kale salad :-) Such a great superfood!

  3. The first time I had kale I planned on making wonderful kale chips. Well, I burnt them and they were the most disgusting things ever!! I tried again and I'm glad I did because it's my favorite way to eat it now! :-)

  4. Even though I keep hearing tons of great stuff about Kale, I still haven't tried it! I need to put this on my list of recipes to try!

  5. I love kale! I like to eat it steamed, in soups, and as kale chips. It is a great side dish!