Skip Nav
Healthy Living
9 Things to Cut Out of Your Life to Be Healthy
Beginner Fitness Tips
12 Best Dumbbell Exercises For Strong, Chiseled Arms
Personal Essay
My 6-Month CrossFit Transformation Isn't What I Thought It'd Be

Learn to Love: Kale

So you know you should be eating dark leafy greens, since they're great sources of iron, fiber, and calcium. Lettuce and spinach are green, but not nearly as nutritious as kale. This curly green veggie is part of the same family as cabbage and Brussels sprouts, and is so good for you because it contains phytonutrients that help prevent cancer. Kale also contains the flavonoid called maempferol, which may help prevent ovarian cancer. This hearty green veggie is also great for cleansing and detoxifying your system, and is a rich source of vitamin A. One cup of cooked kale will give you 36 calories, 7.3g of carbs, 2.6g of fiber, 2.5g of protein, 94 mg of calcium, 2 mg of iron, 88.8 mg of vitamin C (that's surprising), and 510 mg of vitamin A (wow).

So we can agree that kale is good for us, but if it's cooked the wrong way, you won't want to eat it. Want to see how I make kale? Then

  • Boiling kale can make it squishy and flavorless (not to mention less nutritious), so I like to steam mine. Put some water in a steamer pot and place it on the stove on high. Wash three kale leaves and place them in the steamer once the water is boiling. Steam for a few minutes — you'll know it's ready when the leaves are tender and bright green in color (don't over cook it).
  • Take the leaves out and pour one tablespoon of tamari and one teaspoon of sesame oil on them and mix well.
  • Then sprinkle one tablespoon of toasted sesame seeds (or regular ones) on top and enjoy.


Join The Conversation
michlny michlny 9 years
Kale Chips --- deeelish!
MissMeow MissMeow 9 years
I love kale - its my favorite vegetable ever. When I buy it, I usually end up cooking the whole bunch and eating over half of it. It usually ends up making up my entire meal.
Advah Advah 9 years
taratootie that sounds delicious, I'll have to try! I've had kale only once, it was boiled and *disgusting* (my English flatmates have this terrible habit of boiling everything). I'll have to try taht again though, the comments look encouraging!
SarahElaine SarahElaine 9 years
I love to sauté it in olive oil with garlic, and put lemon juice and sea salt on it at the last minute. Surprisingly, it's one of my dog's favorite foods. I can't get her to stop begging for it when I make it.
bealotus bealotus 9 years
I've never had kale! I need to give this a try,thanks Fit,and thanks guys for the tips and recipes.
ladyliz ladyliz 9 years
I juice kale in the extractor with some pinapple. It's absolutely delicious and best of all, the nutrients are retained without cooking.
Spectra Spectra 9 years
I used to hate kale because my mom always overcooked it and it was so bitter and gross. I figured out that if you blanch kale in boiling water for a few minutes, then rinse it and cook it a few minutes longer, it's not bitter! Oh, and it's really good with a dash of nutmeg in it. I know it sounds weird, but it's actually really good.
GrapeBubbleGum GrapeBubbleGum 9 years
I LOVE KALE! I steam it and then pour some balsamic vinegar on the top. mmmmm!
emalove emalove 9 years
I do love kale, it's so good!
melyshka melyshka 9 years
ooh, mixing it in mashed potatoes is an interesting idea. i'll have to try that. i just sautee kale a bit w/ garlic, and then put tamari on afterwards too. also be careful if you sautee it and turn yr back on it cause it can burn quickly. i didn't used to like kale until a friend made it for me and i started to crave it. my body didn't even know what it was missing. :) i think the trick is to cut it into small pieces and it's goes down a little easier that way. at least at the beginning...
SillyGirl SillyGirl 9 years
Yum: I used to hate raw Kale until a friend introduced me to the following recipe: Bunch Kale 1 chopped raw red onion; or 1 thick cut Sweet Yellow Onion Rings Handful chopped, pitted Kalamata Olives 1 Chopped Tomato Small Handfull sunflower seeds Handful thinly sliced radishes. Dressing: Equal parts soy sauce and rice vinegar. I mix in a little mustard and a small amount of sesame seed oil.
EastVillageAmy EastVillageAmy 9 years
After the holidays I was actually craving kale. I looked up to see what it had in it and I was so thrilled to find out all the great stuff in it. I feed it to my dog now and he loves it. I put it in everything, it's really good in traditional chicken soup, stir frys, and I mix it in mashed potatoes to help make shepard's pie a little healthier.
taratootie taratootie 9 years
I make mine two ways mostly: 1. Sautee with a little bit of bacon, then splash some apple cider vinegar on it... yummy! 2. Tear off bite sized peices and lay on a cookie sheet then bake for about 25 mins and they will get all crispy and yummy... call 'em kale crispys! They actually had these in good housekeeping a couple months ago too! Really, try it... very good!
ella1978 ella1978 9 years
I also used to sautee kale, with veggies! Maybe some squash & onions or green beans or asparagus... yum. Haven't had it in a while.. the BF is not a fan. I'm working on him... he has just never had it cooked well. He hates spinach too - we'll get there :P
ccsugar ccsugar 9 years
Yum sounds good Fit!
bransugar79 bransugar79 9 years
I sautee'd it with some shallots and a little chicken stock maybe a bout half a cup for an entire pund of kale and then at the last minute a splash of white wine. It was pretty tasty that way. But I've always been a sucker for greens
mpauling mpauling 9 years
I like to eat it raw too! I'll mix it with tuna, manderin oranges and tamari. yum!
Lovely_1 Lovely_1 9 years
Mmmm I like this stuff!
Lobster Elote
Churro Ice Cream Sandwiches Recipe
Kale and Caramelized Onion Egg Muffins
Things About Food Only Latinx Understand
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds