Kale is a superfood that adults and kids alike can greatly benefit from. If your new to kale it can be found in the produce section with the leafy greens.  Kale has long, dark green, curly leaves.  At least this is what it should look like so if its yellow and droopy leave it there.  Kale is packed with vitamins, minerals and antioxidants in far larger quantities than you will find in most vegetables.  Here are just a few of the reasons that kale is a super veggie:

*Loaded in Vitamin C  – boosts immune system, reduces severity and duration of common cold, heals wounds
* Loaded in Vitamin A -promotes healthy hair, skin and even vision, prevents certain types of cancers
* Loaded in Vitamin K – vital for bone health, aids in blood clotting, protects against certain types of cancers
* High in Calcium – per calorie kale has more calcium than milk, calcium aids in maintaining a
healthy metabolism, it also aids in preventing bone loss and osteoporosis
*  High in Fiber – helps prevent constipation, promotes regularity and a healthy digestive tract
*  High in Iron – kale per calorie delivers more iron than beef which is essential for proper liver function

And a few more things you should know about kale

* Kale is filled with powerful antioxidants
* It’s a great anti-inflammatory food
* Kale helps lower cholesterol levels
* Kale is also a powerful detox food
* If that’s not enough it’s also a powerful fighter of heart disease and cancer

Need I go on? Kale is packed to the max with nutrients making it one of the world’s healthiest foods. One cup of cooked kale provides your entire recommended daily allowance of Vitamins K and A. That same cup also delivers a perfect balance of macronutrients: 7 grams of carbohydrates, 2.5 grams of protein, 0.5 grams of healthy fat and even 2.6 grams of fiber all for only 34 calories (Amy Roskelly, Superhealthykids.com).

If you haven’t yet taken the plunge into leafy greens then Kale is a great start as it delivers a healthy punch of everything good for you. Below are a few examples of how to prepare and eat kale.  I have also included a Berry Kale Smoothie and Popsicle recipe that is great for kids and grown ups alike.

* Remove kale leaves from the ribs cut into smaller pieces and toss into your favorite salad
* Lightly steam kale and add to omelets, sauces and soups
* Finely chop or put in blender (my ninja single serve is perfect for this) and cook into your favorite
marinara sauce or soups
* Saute minced garlic and chopped onions in olive oil, add kale and sauté for several more minutes
* Kale Chips – remove kale leaves from ribs, chop into desired size and toss in olive oil. Bake at 275
for 15-25 minutes to desired crispness.  This is one of my favorite ways of eating kale. I leave it on
the counter in a bowl and snack on it throughout the day.
* Add kale to your favorite smoothie recipe. Smoothies can also easily be turned into fun and
wholesome popsicles by simply pouring into popsicle molds and tossing  into the freezer
overnight.  This is a great way to get your kids to eat their greens.

Tip: After buying your kale be sure to  wash and chop it up immediately once you arrive home.  You
can store it in a gallon ziplock bag with a papertowel or any food container.  You will be much
more likely to eat your kale and use it in cooking if it is easily accessible.

Berry Kale Smoothies

Total Time: 10 minutes

Serving Size: Approximately 3 (16 oz) servings or 12 popsicles

Berry Kale Smoothies


  • 2 cups kale
  • 2 cups berries
  • 1 banana
  • 1 cup plain yogurt
  • 2 cups water


  1. Toss kale into blender first followed by remaining ingredients and blend until smooth.
  2. If making popsicles pour into molds and put in freezer for several hours or overnight.


If using fresh berries be sure to add some ice and leave out a half cup of water. Smoothies will taste much better chilled.


Related Posts You May Also Enjoy: How to Make a Green Smoothie, Roasted Sweet Potatoes

I’d love to hear some of your favorite ways of preparing and eating kale. Please share some of your favorite recipes in the comments below.

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