Kale is a leafy green cultivar of the Brassica Oleracea species,which also includes broccoli,cauliflower,cabbage,collard greens etc.It is one of the last vegetables to be harvested before harsh,hungry winters.

Nutrition Facts:

Kale contains a huge amount of Vitamin K,Vitamin A,C,Copper and Manganese.There are decent levels of potassium,calcium,iron,dietary fiber,vitamin B-6 ,thiamine,niacin,folate etc.

Nutrition Facts:

Serving Size = 100g

Nutrient Value
Water 89.63
Energy 35
Protein 2.92
Total Lipid 1.49
Carbohydrate 4.42
Fiber 4.1
Sugars 0.99
Calcium 254
Iron 1.6
Magnesium 33
Phosphorous 55
Potassium 348
Sodium 53
Zinc 0.39
Vitamin C 93.4
Thiamine 0.11
Riboflavin 0.35
Niacin 1.18
VitaminB-6 0.15
Folate 62
Vitamin B-12 0
Vitamin A 241
Vitamin E 0.66
Vitamin D 0
Vitamin K 389.6
Fatty Acids 0.18
Cholesterol 0

Healthy Benefits Of Kale:

1.Hair Care:

Kale is a rich source of iron,vitamin C,vitamin A.This vegetable is excellent for strengthening of hair and stimulating its growth.
Nutrients like vitamin A are needed for the production of hair.Vitamin C is a key part of the collagen which is also very essential for the structure of the hair.

2.Skin Care:

Antioxidants like lutein ,flavonoids have been proven to be important for skin health.
Carotenoids can neutralize free radicals in the body and lower the levels of oxidative stress on the skin.This will help to reduce the appearance of wrinkles and age spots.

3.Weight Loss:

If you are planning to lose your weight ,kale can boost your metabolism and speed the process of passive fat-burning,helping you to lose more weight.

4.Lowers Blood Pressure:

Kale contains notable amount of potassium which is excellent for lowering blood pressure.

5.Improves Digestion:

As Kale is high in dietary fiber it helps in reducing signs of constipation,bloating,cramping,diarrhea.

6.Prevents Heart Disease:

Kale has a very good amount of omega-3 fatty acids which has been shown to lower the levels of bad cholesterol and increases the level of good cholesterol.

7.Improves Vision:

The presence of carotenoids in kale makes it an ideal booster for vision.

Side Effects Of Kale:

1.The plant of kale has a unique ability to absorb a trace toxic metal from the soil known as thallium.Having too much of this substance in the body can lead to chronic fatigue,skin problems,irregular heartbeat.

2.Kale is a rich source of dietary fiber wherein some people may experience gastrointestinal distress when consuming large amount of this leafy green vegetable.Excess consumption may lead to diarrhea,bloating etc.

Fun Facts Of Kale:
1.Kale is loose-leafed edible plant derived from the cabbage of the mustard family
2.Kale is originated in the eastern Mediterranean and Asia minor.
3.Kale is grown mainly for autumn and winter harvest as cold improves its eating quality and flavour.

How to buy and store kale?

1.It is recommended that you buy Kale which is grown organically.
2.The leaves should be firm and deeply colored stems that are moist and strong.Make sure that the leaves are not browning or yellowing and they are free from holes.
3.To store,keep kale refrigerated in an airtight bag.It can typically be stored for up to 5 days.
4.Wash the kale leaves when you are ready to use it otherwise washing before storage will promote spoilage.

Kale And Apple Salad:

Kale is tasty variety of cabbage which is commonly used in salads and sandwiches across the globe.

Nutrition Facts:

Nutrients Value
Energy 69 calories
Protein 1.1g
Carbohydrates 8.6g
Fiber 1.7g
Fat 3.6g
Cholesterol 0mg


1.4 cups kale leaves,torn into pieces.
2.1 1/2 cups green or red apple pieces
3.1/2 cup thinly shredded cabbage.
4.1 tbsp melon seeds


1.2 tsp lemon juice
2.2 tsp honey
3.1 tbsp olive oil
4.Salt to taste.


1.Combine all the ingredients in a deep bowl,add the lemon honey dressing and toss well.
2.Serve immediately.

Quinoa Kale khakhra recipe

Kale is high in fibre and vitamins.It is a rich source of fibre and a great detox food.
Quinoa increases your energy and is high in protein.

Nutrition Facts:

Nutrients Value
Energy 49 calories
Protein 1.4g
Carbohydrates 6.6g
Fiber 0.5g
Fat 2g
Cholesterol 0mg


1.1/2 cup quinoa flour
2.5 tbsp finely chopped kale
3.1/2 cup oats flour
4.1/4 cup whole wheat flour
5.1/2 tbsp roasted sesame seeds
6.1/2 ginger,garlic paste
7.Salt to taste
8.2 1/2 tsp oil for brushing

Whole wheat for rolling


1.Combine all the ingredients in a deep bowl and knead into a semi-soft dough using enough water.
2.Divide the dough into 10 equal parts.
3.Roll out a portion of dough into 150 mm diameter circle using a little whole wheat flour for rolling
4.Heat the pan and half cook the roti.
5.Remove on a plate and brush it lightly using 1/2 tsp olive oil.
6.Repeat steps 3 to 5 once again to half cook and brush the remaining rotis.
7.Cook each side of the brushed roti on a slow flame until crisp using little pressure with the help of a muslin cloth.
8.Allow them to cool completely and store it in an air tight container.,

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