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“Any food that requires enhancing by the use of chemical substances should in no way be considered a food.”

– John H. Tobe

By: Martha Benedict, OMD Lac MA

Kale is an excellent non-oxlic containing leafy green known for its incredible nutritional value. Here are a few suggestions for introducing it into a person’s culinary repertoire. When introducing kale, it is useful to add it a familiar recipe in shredded state as it has a tough central stem. If you can’t find small leaves (4-6”) cut the central stem and discard.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains [1]:

  • Vitamin A: 206% of the DV (from beta-carotene)
  • Vitamin K: 684% of the DV
  • Vitamin C: 134% of the DV
  • Vitamin B6: 9% of the DV
  • Manganese: 26% of the DV
  • Calcium: 9% of the DV
  • Copper: 10% of the DV
  • Potassium: 9% of the DV
  • Magnesium: 6% of the DV
  • It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

10 Reasons Why You Should Eat Kale

  1.  Kale is among the most nutrient-dense foods on the planet.
  2. Kale is loaded with powerful antioxidants like quercetin and kaempferol.
  3. It is an excellent source of vitamin C.
  4. Kale can help lower cholesterol, which may reduce the risk of heart disease.
  5. Kale is one of the world’s best sources of vitamin K.
  6. There are numerous cancer-fighting substances in kale.
  7. Kale is very high in beta-carotene.
  8. Kale is a good source of minerals that most people don’t get enough of.
  9. Kale is high in lutein and zeaxanthin, powerful nutrients that protect the eyes.
  10. Kale should be able to help you lose weight.

Kale ingredients

1 rutabaga
1/2 small celery root
Shiitake mushrooms sliced thin
1 bunch of small (4-6”) kale leaves
3-4 tablespoons bone broth
pinch of sea salt or sal gris
pat of butter or plugra butter or extra-virgin olive oil


Using a mandolin veggie slicer cut rutabaga in large julienne slices. add celery root and shitaki in very thin julienne slices. Begin simmering them in a pot in 3-4 tablespoons of bone broth and pinch salt. When half cooked (3 minutes) add pieces of shredded kale. Simmer another few minutes until the rutabaga turn a brighter yellow and the kale shiny green and tastes cooked. Turn off heat. Add butter or oil and mix into the veggies. I add shredded kale slices to veggie soup, stir frys, mixed veggies roasted with meats or fowl.

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  1. GUNNERS, K., June 29, 2019-last update, 10 Health Benefits of Kale. Available: https://www.healthline.com/nutrition/10-proven-benefits-of-kale#section9.

Medical Disclaimer: You should also see your doctor and/or nutritionist if you think you may be deficient in specific nutritional vitamins. They can help determine what’s causing your symptoms and, if needed, recommend ways to balance your daily vitamin intake.