Kale

Kale

Kale is one of the best balanced and most nutritious greens available in your garden or grocery store, chock-full of antioxidants, carotenes, and phytochemicals. This green is becoming one of the most popular super foods for healthy green smoothies and meals.

Excellent Source of:

  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Potassium
  • Iron
  • Manganese
  • Calcium
  • Antioxidants: lutein and zeaxanthin
  • Protein (contains all essential Amino Acids)
  • Fiber
Nutrition Facts
Serving Size 67g (~1 cup chopped)
Amount Per Serving
Calories 34
Calories from fat 4
% Daily Value*
Total Fat 1g
0%
Saturated Fat 0 g
0%
Cholesterol 0 mg
0%
Sodium 29 mg
1%
Total Carbohydrate 7 g
2%
Dietary Fiber 1 g
5%
Sugars 0 g
Protein 2g
Vitamin A
206%
Vitamin C
134%
Calcium
9%
Iron
6%
*Percent Daily Values are based on a 2000 calorie diet. Your Daily value may be higher or lower depending upon your calorie needs.

Kale Green Smoothie Recipe:
  • 1 cup grapes
  • 1 orange peeled
  • 1/2 pear
  • 1 cup Kale chopped
  • ~1/2 cup water

Add ice to make it a delicious slushy.

Kale is especially choice in the winter season for the colder weather tends to bring out its sweeter side generally not found during the warmer seasons. When shopping, choose Kale that has firm dark colored leaves and avoid the yellowing and/or wilting leaves. In general, Kale with smaller leaves tend to be more tender and milder in flavor than Kale with larger, more mature leaves. Kale should be kept dry and stored in a plastic bag with a moist towel/paper-towel in the refrigerator – wash it good just prior to using.

Complete Green Smoothie Health Program

* Nutrition Source: USDA National Nutrient Database for Standard Reference

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