Kale is a member of the cabbage (Brassica) family of vegetables. It is considered to be one of the most nutritious foods per calorie. Although it can be eaten raw, it is more commonly steamed, sauteed, boiled, or massaged in lemon juice.There are many types of kale and, while most are green, there are also red and purple varieties. Some of the most common types of kale for consumption include: curly kale, ornamental kale, and dinosaur (Tuscan) kale. Each variety differs in texture, taste and appearance. Curly kale is usually deep green in color with ruffled leaves and has a pungent, bitter peppery flavor. Ornamental kale, often referred to as salad savoy, can be either green, white, or purple. It has a more mellow flavor. Dinosaur kale has a sweeter taste and a more delicate texture then curly kale and is often a blue-green color. Kale is typically available all year long with its peak season during the winter months.Kale Nutrition FactsServing Size 1 cup, chopped cooked with no fat (67 g)Per Serving% Daily Value*Calories 33 Calories from Fat 0 Total Fat 0g0%Saturated Fat 0g0%Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg0%Sodium 29mg1%Potassium 328.97mg9%Carbohydrates 7g2%Dietary Fiber 1g4%Sugars 0g Protein 2g Vitamin A 206% ·
Vitamin C 134%Calcium 9% · Iron 6%*Based on a 2,000 calorie dietKale is a highly nutritious. This non-starchy vegetable is low in calories and carbohydrate. One cup of cooked kale contains only 33 calories and 7 g of carbohydrate. If you eat kale raw, one cup contains only 8 calories and 1.4 g of carbohydrate. Kale is a green leafy vegetable that packs a huge nutrition punch. For instance, it is an excellent source of fiber. Studies have shown that those people who eat high fiber diets (the daily requirements are 25-38g/day) tend to be at a healthier weight and have a reduced risk of heart disease and certain cancers. Kale is also an excellent source of vitamin K (1 cup of chopped cooked kale has more than eight times the daily requirement!), which is important in bone health as well as clotting blood. If you are someone who takes blood thinner, it is important to be consistent with your vitamin K intake.Kale is also packed with vitamin A (the same cup of kale has two times the daily requirement), beta-carotene and other carotenoids, lutein, zeaxanthin, and serves up 100 percent of the daily needs of vitamin C in one cup cooked.
This makes kale a great vegetable to eat for eye health, immune boosting and anti-aging.Kale is a vegetarian source of calcium, making it a highly favorable vegetable in vegetarian and vegan meal plans. Kale is also a very good source of manganese, and a good source of vitamin B6, potassium, and copper. In addition, kale is one of the cruciferous vegetables, which have been shown to have anti-cancer properties.Is frozen kale just as good as fresh? Fresh kale maybe intimidating at times, because it's large, curly fibrous leaves, can trap dirt, making it sometimes hard to clean. If you are not used to making it, you may not know what to do with it. Instead, you can either purchase kale that has already been cleaned and cut (this is good to make kale chips or easy to use to saute or throw in soups) or purchase frozen, chopped kale. Many times, buying frozen vegetables is just as good, if not better, than buying fresh because the vegetables are picked at their peak freshness which makes them retain more vitamins and minerals.
Which variety of kale is the healthiest?All kale is healthy, therefore it's hard to measure which type can be considered the healthiest. Each type contains a host of vitamins, minerals, and antioxidants. Purple varieties contain anthocyanins too, which have been linked with improving heart health.Note that some experts suggest steaming kale to maximize it's cholesterol lowering ability because the fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. Purchase kale, whole, frozen, or cleaned, cut and packaged. Look for kale that is crisp, with a grayish-green color. Avoid kale that is wilted or limp.You can store kale in the coldest part of your refrigerator for a few days. To prevent wilting, place kale in a plastic bag first and close it loosely. If you are unable to use it in a few days, you can cook it, boil or steam and place it back in the refrigerator cooked. Freeze it if you don't plan on using it for a while, it will keep in the freezer for about a month or two.
To wash fresh kale, place it in a bowl of cold water. Empty the bowl and repeat until all the dirt is cleared from the leaves.Kale has a bitter flavor and pairs well with rich, flavored meats, such as pork. It can be steamed, sauteed, boiled, or chopped and used raw in making salads. For a healthy chip alternative, try baking kale leaves to turn them into crispy kale chips. You can also use kale in soups, stews, egg dishes and chilis. It has a great way of enhancing the flavor of your meals and serves as a hearty, and healthy addition to your meal plan. “Parkings great just a lot of idiot engineers that drive like wierdos be careful....” “I grew up in Cherry Chase when all we had was Littleman's in that location and a Wilshire Gas Station!!!!” “The gentleman at the fish counter is always very outgoing and helpful and calls out to say hello despite I'm not a fish fan and never buy from that counter but love the great guest service.” "This is a review for the Taqueria only.
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The cooking process increases the antioxidant activity in tomatoes, which can offer you certain health benefits. Cooked tomatoes are low in calories and fat and supply you with a good dose of protein and fiber. They're easy to incorporate into your healthy eating plan too. Vitamin C Tomatoes contain a good dose of vitamin C, and the cooking process doesn't destroy this important nutrient. A 1-cup serving of cooked tomatoes supplies 18.4 milligrams of vitamin C, which is about 20 percent of what you need each day. Vitamin C plays a role in the formation of collagen, a connective tissue in your gums, muscles and skin. The vitamin supports normal brain function and helps keep your immune system working properly as well. Additional Nutrients A 1-cup serving of cooked tomatoes provides 1.07 milligrams of iron, which is about 12 percent of what men need each day and 5 percent of the iron women need on a daily basis. Iron supports your immunity and aids in the formation of red blood cells. The same serving contains small amounts of calcium for strong bones, potassium for a healthy heart and vitamin A for proper function of your eyes.
Lycopene and Antioxidants Tomatoes are a good source of lycopene, which is an antioxidant that might reduce your risk of heart disease, cancer and macular degeneration. The cooking process brings out more of the lycopene in tomatoes, making the cooked variety a significant source of the antioxidant, notes a 2002 article published in the "Journal of Agricultural and Food Chemistry." Tomatoes also contain other antioxidants, such as beta-carotene, that help fight cell damage that can cause cancer, heart disease and other chronic health conditions. Eating Cooked Tomatoes One drawback to canned or jarred tomato products is that they often contain large amounts of added sodium. A 1-cup serving of cooked tomatoes contains 460 milligrams of sodium, which is about one-fifth of your daily limit of 2,300 milligrams. Too much sodium can contribute to heart disease and stroke. Make your own cooked tomatoes or buy low-sodium versions to make them more nutritious. Eat cooked tomatoes with a small amount of food that contains fat, such as olive oil or cheese.