One single-serving bag of these gourmet kale chips can cost you up to $10 — purchasing fresh kale by the bunch will save you tons of money while sparing yourself the extra calories from added processed ingredients.
Don’t just follow the trend; educate yourself. It’s time you find out exactly why and how you can introduce this super-healthy whole food into your diet.
Curly kale served an important role during ancient Roman times as a staple food for peasants and it is said that kale was brought to the United States by English settlers in the 17th century². However, both ornamental and dinosaur kale are more recent variations, and didn’t make their debuts until the 19th or 20th centuries.
This nutrient panel provided by kale has been linked to specific health benefits:
The leaves should be firm and deeply colored with stems that are moist and strong. Make sure that the leaves are not browning or yellowing, and they are free from small holes. If the raw leaves show signs of wilting, it is an indication that the greens have been sitting on the shelf for too long, or they were not properly stored…avoid these wilting leaves that alter the taste of the vegetable and can introduce unwanted toxins into your body.4
To store, keep kale refrigerated in an airtight bag. It can typically be stored for up to 5 days, but you may notice the flavor increase in bitterness with longer storage. Only wash the kale when you are ready to use it as washing before storage will promote spoilage.
Notice how 1 cup of Kale is only 33 calories and packs substantial Vitamin A & C. In fact, Kale almost has as much vitamin C as an orange.
It's a favourite of mine as an added vegetable in different curries. (green, red, yellow, indian etc.)
Thanks for putting this article together, Jessica. I'm looking forward to your upcoming Kale recipe ideas.
Kale, along with Swiss chard, is the standard green that I buy at the store. I usually simply saute shredded kale with either garlic or onion. Sometimes I even saute kale together with chard (kale is more bitter while chard is sweeter). Putting in bacon bits also helps pop some more flavor in there. Another option is to cut the leaves very thinly and use/mix the fresh strips as salad.
I enjoyed your article Jessica - I have really come to like Kale and have pretty much used it to replace lettuce in salads, and there is nothing like that 'sewer' color you get from a chocolate protein powder and Kale smoothie :)
You mention how expensive Kale chips were, let alone the extra 'shtuff' that may be in them - do you have a good way to make these without having to get a food dehydrator?
@Barry - Jessica has a baked Kale chips post coming up soon, we will likely put it up in the next 2-3 weeks. Thanks for your comment.
Hello Marc. I did not know a thing about kale and its influence on the diet. i am glad it can be used in a salad. Thanks for sharing.
I have been juicing this along with a tart green apple and it is incredibly good. Throw in a little ginger after a heavy workout to help with inflammation or a beet for added detox. Cheers!
I LOVE KALE......I make kale chips!! They are an awesome treat that the entire family loves. My kids cannot get enough. I break the kale into bite size pieces, add different seasonings to different batches, and bake at 375 degrees for about 15-20 minutes. BETTER THAN POTATO CHIPS!
I sautee beans, onions garlic and kale in a pan and let it simmer in salsa. sooo good
Why oh WHY do ALL the stores now WATER ALL of their fresh produce??? Even my favorite, Natural Grocers, waters so heavily, I don't buy their produce anymore, it's nearly rotten on the shelves, and even if it's pretty fresh, it rots quickly at home. Kale especially, it cannot take the water. I've begged them to please stop this, but to no avail. NOT a happy shopper.
Hey Jan,
I can definitely identify with your frustrations about the quality of produce at grocery stores. Some stores definitely seem to water pretty aggressively, and not every vegetables needs the hydration. It's great that you've spoken up to your primary market, but you might want to consider checking out a farmer's market or another grocery store instead. Thanks for sharing your thoughts, and I hope that helps!
-Kristin, BuiltLean Coach & Managing Editor
Are there any cleaning methods that are effective at removing these dangerous pesticides from the "Dirty Dozen"? I have been eating the foods on the list like crazy the last 7 and a half weeks, and would like to continue enjoying them "lifelong". Is organic the only real option?