Kale | A Better Choice
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Kale or leaf cabbage is a group of vegetable cultivars within the plant species Brassica oleracea. They have green or purple leaves, in which the central leaves do not form a head.

This super green is packed to the max with nutrition that puts it high on the list of the world’s healthiest foods.

Health Benefits

Kale has high fibre, iron, vitamin K, antioxidants, vitamin A, C and calcium.

100g of Kale yields the following:

  • Calories – 34
  • Total Carbs – 2% of DV
  • Protein – 2.21g
  • Dietary Fibre – 5% of DV
  • Vitamin A – 206% of DV
  • Vitamin C – 134% of DV
  • Calcium – 9% of DV
  • Iron – 6% of DV

*Percent Daily Values are based on a 2000 calorie diet.

Selecting tips

  • Look for kale with dark bunches that have small to medium leaves. Avoid kale with brown or yellow leaves.

Storage tips

  • Store kale in a plastic bag in the coldest part of the refrigerator up to 5 days.
  • Wash thoroughly before eating. Remove the stalk and central vein by hand or with a knife. Next, chop or tear leaves for cooking. If eating kale raw, allow it to marinate in dressing for a couple of hours to soften the tough leaves.

Delicious Kale Recipes

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