Kale: Nutrition Info, Healthy Recipes & More
Dear Hungry Girl,I've heard kale is healthy, but I have no clue how to incorporate it into my diet. Chewing on raw kale isn't my thing. Too bitter! Any ideas?
Confounded by Kale
Hi Confounded,You've come to the right place! Kale has blown up in popularity over the last few years, and you're not the first person to wonder exactly why and what to do with it. Here's everything you need to know...
The Basics
Kale2 cups raw kale: 37 calories, 0.5g total fat (0g sat. fat), 44mg sodium, 7g carbs, 2g fiber, 0.5g sugars, 2.5g protein
SmartPoints® value 0*
Kale is super nutritious, even more so than some other leafy greens. In addition to its respectable protein and fiber counts, kale is loaded with vitamins C, K, and A. Plus, it's packed with antioxidants like beta-carotene and quercetin (which has been linked to heart health) and compounds that protect against cancer.
Tips 'n Tricks
Bake it into chips. The best starter technique for kale skeptics? Baking it into a crispy swap for potato chips! A little salt and olive oil spray is all you need. Get the full recipe here.Tenderize it. Turned off by the slightly tough texture? Massage your kale... Seriously! If you knead kale with your hands for a few minutes, you'll break down the rough feel. Now if only kale could be trained to massage us in return...
Marinate it. Another way to make kale more tender is to marinate it in salad dressing overnight. Just make sure the dressing is relatively low in calories, fat, and sugar so you don't counteract the great nutritional benefits of the kale. My number-one pick? Newman's Own Sesame Ginger Dressing. Yum!
Add it to soup recipes. Kale can stand up to the long cook time of soups and stews without turning to mush, and it it'll add an extra pop of nutrition. I especially love adding it to chicken recipes like this one!
Ready for Kale Recipes?
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Creamy Kale Spaghetti Squash
296 calories -
Sausage and Kale Pizzettes
177 calories -
Kale & Sriracha Fluffy Egg Mug
170 calories -
Sesame-Ginger Pork Tenderloin and Veggies
258 calories -
Slow-Cooker Seafood Stew
181 calories -
Southwest Chicken Kale Salad
307 calories -
Pumped-Up Pesto Potato Salad
119 calories -
Pork Tenderloin Green Chili
253 calories
Chew on this:
Today, August 3rd, is National Watermelon Day. You can have about 2 1/4 cups of chopped watermelon for just 100 calories. Wow!
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