Kale is a great plant based source for calcium, iodine, protein, iron, vitamin A and vitamin C. It is a calcium rich food. Excellent source for vitamin A. Good source of alpha-linolenic acid (found in omega 3s). All greens (chlorophyll rich) foods contain alpha-linolenic acid in their chlorophylllasts. Great dietary option to add for heart and artery renewal.

According to book “Healing with Whole Foods”, it is considered a warming food, eases lung congestion, benefits the stomach. It is abundant in sulphur and its juice can be used to treat stomach and duodenal ulcers.

Kale (and other seaweeds) have exceptional value in the treatment of candida overgrowth. They contain selenium and many other minerals necessary for rebuilding immunity.

Kale, amongst other green foods, improve the digestion of proteins and fats.

A half cup cooked and chopped provides 4,810 IU/8,900 per 100 gram/3.5 oz, vitamin A, 26.7 mg vitamin C, 148 mg potassium, 47 mg calcium/134 mg per 3.5 oz

Nutritional profile:

Flavor: bitter/sweet (esp in winter), with pungent notes of cabbage, and a rather tough texture 

Nutritional profile:

72% carbs

16% protein

12% fat

35 calories/1 cup serving (raw, chopped)

Protein: 2g 

A half cup cooked and chopped provides 4,810 IU vitamin A, 26.7 mg vitamin C, 148 mg potassium, 47 mg calcium

Tips: opt for organic kale; marinate raw kale to flavor it and soften it’s texture. Many kale aficionades prefer the variety known as black kale (aka dinosaur kale or Tuscan kale), for it’s greater flavor complexity and silky texture. Macerate (and marinate) raw kale in Dijon mustard to flavor it and soften it’s texture. 

Kale + apples vinegar (balsamic, cider) + walnuts 

Kale + avocado + dried apricots + lemon +orange + pistachios + raisins + soy sauce 

Kale + avocado + mushrooms + red onions 

Kale + balsamic vinegar + beets+ vegan feta (Violife) + walnuts 

Kale + balsamic vinegar + oranges + pistachios + tomatoes 

Kale + basil + noodles + sesame sauce 

Kale + beets + walnuts 

Kale + brown rice + garlic + ginger + soy sauce 

Kale + butternut squash + risotto + tomatoes 

Kale + capers + vegan parmesan cheese + pasta 

Kale + vegan cheese (cheddar) + fruit (apples) + nuts (almonds)

Kale + chickpeas + vegan feta + lemon 

Kale + chickpeas + mushrooms 

Kale + chickpeas + vegan parmesan + soups 

Kale + chiles + garlic + ginger 

Kale + chili flakes + garlic + olive oil + vegan parmesan cheese + pine nuts 

Kale + chili paste + garlic potatoes 

Kale + flaxseed oil +lemon juice + tamari 

Kale + garlic + lemon + vegan parmesan cheese 

Kale + garlic + lemon

Kale + garlic + lemon + olive oil 

Kale + garlic + lemon + olive oil + pine nuts 

Kale + garlic + olive oil + vegan parmesan cheese + red wine vinegar 

Kale + garlic + sesame seeds/oil + soy sauce + vinegar 

Kale + garlic + shiitake mushrooms 

Kale + garlic + soy sauce 

Kale + ginger + tahini

Kale + grapefruit + red onions 

Kale + miso + sesame seeds + tofu + walnuts 

Kale + olive oil + olives + pasta + pine nuts 

Kale + olive oil + onions + orange + raisins 

Kale + rosemary + white beans 


Flavor: slightly sweet (and less bitter) with more flavor complexity and a silkier texture then green kale

Black kale + almonds garlic olive oil 

Black kale + chili pepper flakes + garlic + lemon + olive oil + vegan pecorino 

Black kale + garlic + new potatoes + olive oil 

Black kale + potatoes + sage

Note: I put vegan in front of dairy because that is my preference and is not listed in the “Vegetarian Flavor Bible” with the word vegan in front of the ingredient. My preferences are violife, treeline, 365, miyoko’s,& Trader Joe’s vegan versions for dairy substitutions.

A few quotes from “The Vegetarian Flavor Bible”:

“Kale isn’t a summer crop, but theres so much demand for it that it’s served year-round. In the summer, the hot sun can make it more bitter and tougher, so it’s less of a salad green and more of a braising green, requiring longer cooking to soften it.” — Pam Brown, Garden Cafe (Woodstock, NY)

“If I’m making a kale salad, I’ll massage the kale with oil and maybe Dijon mustard. I want a combination of acid, oil, and salt.” — Amanda Cohen, Dirt Candy (NYC)

“I love serving charred kale with smoked tofu, which I’ll mince like bacon bits and let provide the same kind of smoky accent.” — Makini Howell, Plum Bistro (Seattle)

“I love kale — and was an early adapter. Ive only eaten it raw over the past couple years. Before that, I preferred it braised, or sautéed garlic and olive oil, or added to pasta along with feta cheese and pine nuts.” — Mollie Katzen, Author of The Moosewood Cookbook and The Heart of the Plate

“We go through crates and crates of kale every week, and always prefer the less bitter, more refined blue-green Tuscan kale over regular kale, which is much tougher. With either kale, we’ll marinate it in garlic, lemon juice, and olive oil to soften it.” — Cassie and Marlene Tolman, Pomegrante Cafe (Phoenix)

“I’ll use my hands to massage avocado into kale leaves, and season them with salt and pepper and lemon juice.” — Shawn Whyte, Cafe Blossom (NYC)

  • “The Vegetarian Flavor Bible”, Karen Page
  • “Healing with Whole Foods: Asian traditions and Modern Nutrition”, Paul Pitchford, 3rd Edition

2 Comments Add yours

  1. hmkzosimas says:

    I’ve been eating kale since before it was popular. I used to mix it with mustard greens, but they’re hard to find nowadays.

    Liked by 1 person

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