The Green Vegetable Series: Kale (Part 2)

Fresh Kale

History of Kale

Kale is a very delicious green leafy vegetable. Like collard greens, kale is also a member of the cabbage family. Wow, the cabbage family is much larger than I thought!

The most important growing areas lie in central and northern Europe and North America. Kale grows more rarely in tropical areas as it prefers cooler climates. Kale is the most robust cabbage type – indeed the hardiness of kale is unmatched by any other vegetable. Kale will also tolerate nearly all soils provided that drainage is satisfactory. Another advantage is that kale rarely suffers from pests and diseases of other members of the cabbage family – pigeons, club root and cabbage root fly (Delia radicum). Places where kale grows are called kalefields.

Nutrients in Kale

Kale Nutrition Table

Kale is absolutely rich and abundant in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin C, not to mention the much needed fiber so lacking in the daily diet of processed food eating Americans. The “Icing on the Kale” are the natural occurring all important phytochemicals sulforaphane and indoles which research suggests may protect against cancer. Let’s not forget the all important antioxidant Vitamin E. Rest assured, kale spares nothing in providing one with much needed nutrients and associated health benefits.

Health Benefits of Kale

Rich in anti-oxidants, anti-inflammatory, and anti-cancer nutrients in the form of glucosinolates, Kale has great health benefits. It has the ability to lower cholesterol that can provide valuable cardiovascular support to our bodies. Consumption of Kale can also help in the detoxification processes of the body and can help it to deal effectively with toxic exposure to the environment or other unhealthy food.

Read full benefits at:

Kale Recipes

A Useful Tip: After you rinse the Kale leaves clean under cold water, sprinkle them with lemon juice and let them sit for at least 5 minutes before you cook it. This will help enhance its beneficial phytonutrient concentration and get you the best health benefits from it.

Kale with Tofu (2 servings):


Kale with Tofu Dish

Kale with Tofu – Image Courtesy: Howard Walfish

  • 1 block of cubed extra firm tofu
  • 6 large kale leaves chopped to bite size

Fry tofu until golden brown and crispy using olive oil, red pepper flakes, and garlic powder. After frying tofu, remove from pan, add more olive oil, and cook kale until soft and wilted. Add additional spices: salt, pepper, and garlic. Mix tofu and kale and serve hot.

Roasted Kale with Sea Salt (2 servings)


Roasted Kale

  • 4 cups firmly-packed kale
  • 1 Tbsp. extra virgin olive oil
  • 1 tsp. good-quality sea salt, such as Maldon or Cyprus Flake

Preheat oven to 375 degrees F. Wash and trim the kale; Peel off the tough stems by folding the kale leaves in half like a book and stripping the stems off. Toss with extra virgin olive oil. Roast for five minutes. Turn kale over. Roast another 7 to 10 minutes until kale turns brown and becomes paper thin and brittle. Remove from oven and sprinkle with sea salt. Serve immediately.


David AskaripourDavid Askaripour, a prominent blogger based in New York, writes on the subject of natural healing among other things. His work has been featured in the Wall Street Journal, Television Talk Shows, books and local news channels.


  1. CactusHeart says

    WTH? Am I hallucinating or did I JUST read an article FROM THIS PLACE discussing the DANGERS of SOY…about how it’s ANYTHING BUT a health food! Now, I’m seeing you post a recipe containing tofu? *lol*

    I’ll stick to my old bacon-fat & Kale recipe… Not 100% healthy, but a helluva lot healthier than anything with SOY *lol*

    Your recipe overcooks the Kale, BTW…destroying alot of the nurtients & enzymes, therefore defeating the purpose of eating Kale in the 1st place *lol*

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