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The top benefits, nutritional values, Uses and storage of Kales

The scientific name of kale is Brassica oleracea which is a member of the mustard family. Kale is a biennial plant and comes in many different varieties.

Kale has lots of health benefits as it contains calcium, iron, vitamin A, vitamin C, and vitamin B6.

 Immune System

Kale contains antioxidants, vitamin C and Sulforaphane which protect the body from free radical damage, increases the production of WBC, boosts the immune system and prevents the bacteria and virus to enter in the body.

 Anti-Inflammatory Properties

Kale contains vitamin K, has anti-inflammatory properties and is alkaline in nature. It reduces chronic inflammation, improves blood circulation and prevents free radical damage in the body.


Kale controls sugar levels in the body, prevents oxidative stress, improves insulin and lipids levels in the body as it contains fiber and manganese. It also has alpha-Lipoic acid, an antioxidant that lowers glucose levels, and prevents oxidative stress in the diabetics. It also decreases peripheral neuropathy and autonomic neuropathy in diabetics.

Weight Loss

Kale contains vitamin C and has a high water content in it which helps to maintain the weight of the body. It helps you to keep hydrated, increases metabolism and controls blood sugar levels in the body.


Kale contains chlorophyll, indole 3 carbinol and organosulfur which reduces the risk of various types of cancer like colon, prostate, ovarian, bladder and breast cancer. It blocks the carcinogenic effects of heterocyclic amines, destroys and prevents the growth of cancer cells to form and increases the production of cancer-destroying enzymes.

Mental Health

Kale contains vitamin K and omega 3 fatty acids which boost the health of the nervous system, reduces the risk of Alzheimer’s and Parkinson’s diseases. It also reduces the oxidative stress, premets brain cells to get damaged because of high sugar levels and reduces the possibility of cognitive decline in the elderly.

Heart disease

Kale contains potassium, vitamin C, vitamin B6, fiber and potassium which promotes heart health, reduces the risk of cardiovascular diseases, kidney stones, increases bone density and protects against muscle mass loss.

Bone health

Kale contains vitamin K which reduces the risk of bone fracture, modify bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium excreted in the urine. It also increases bone mineral density thus making the bone stronger.


Kale has high fiber and water content along with vitamins which [prevents constipation, maintains digestive health, provides energy to the body, promotes regularity and increases iron absorption in the body.

Healthy skin and hair

Kale contains beta-carotene, vitamin C and iron which promotes proper growth and development of the body, boosts the immune system, reproductive system, eyesight. It also promotes the production of sebum, an essential oil that keeps the hair and skin moisturized. Kale also maintains and collagen a type of protein which provides structure for hair, bones, and skin. It also reduces the risk of anemia.

Kales can be eaten at any time of day. It goes well with avocados, roasted peppers, beets, tomatoes, farro.

Nutritional Value of Kale:

Kale is named the “Queen of Greens” owing to its high biological process worth. This alimental powerful food is extraordinarily low in calories. every cup provides simply thirty-three calories. Kale is loaded with essential nutrients and vitamins. It contains vitamins like A, B, C, E, and K. one serving of kale will simply offer you along with your daily counseled quantity of naphthoquinone and ninetieth of the daily worth of antioxidants. a 1 cup serving of kale provides 335 micrograms of A, which is forty-seventh of the daily worth. Kale conjointly boosts the Ca, phosphorus and iron worth in your body. every cup of kale provides 1004 milligrams of copper, which is over the counseled daily worth. it’s one in every of the few inexperienced bowery vegetables containing a good quantity of omega three fatty acids.

Ways to use kale

Kale can be used in a variety of dishes in many different ways.

In salads: When exploitation kale raw in salads, massage the leaves by scrunching them shortly within the hands. This begins the breakdown of the polysaccharide within the leaves and helps unleash the nutrients for easier absorption.

As a side dish: Sauté recent garlic and onions in extra-virgin oil till soft. Add kale and sauté until desired tenderness. as an alternative, steam for five minutes, then drain and stir in a very dash of soy and spread.

Kale chips: Remove the ribs from the kale and add extra-virgin vegetable oil or gently spray and sprinkle with a mix of cumin, flavoring, seasoned, cooked red pepper flakes or garlic powder. Bake at 275 degrees Gabriel Daniel Fahrenheit for fifteen to half-hour to desired crispness.

Smoothies: In a kitchen appliance or a high-speed mixer, add a couple of kale to your favorite smoothie. it’ll add nutrients while not ever-changing the flavor significantly.

How to buy and store kale

Buy kale which has small or medium leaves and which are dark green in color. Do not buy kale whose leaves are brown or yellow in color.

Store kale wrapped in a bag in a refrigerator.

Season in which kales are available

Kales are available all year round

How To Make Indian Spiced Kale Chips


  • Kale – 2 bunches
  • Extra virgin oil – 1 tbsp
  • Ground cumin – ½ tsp
  • Chili powder – ½ tsp
  • Garlic powder – ½ tsp
  • Ground pepper – ½ tsp
  • Garam masala – ⅛ tsp
  • Salt – ½ tsp


  1. In a salad bowl, mix the oil, salt, and spices.
  2. Wash the kale and dry thoroughly with paper towels. After drying, pull the leaves off the center ribs and place it in the bowl. ( the center ribs should be discarded)
  3. Use your hands to massage the kale chips so that every leaf is evenly coated with the spice mixture.
  4. Preheat the oven to 350 degrees F.
  5. Take a baking sheet and lay the leaves out flat without overlapping. (work in batches or use 3 baking sheets).
  6. Bake for 10 minutes until crispy.


1. The more evenly the kale leaves are coated, the better they will bake.

2. If some chips are still damp, remove the crispy ones and place the others back in the oven for 3-4 minutes more.

How to make Kale Curry Recipe

INGREDIENTS 2 cups chopped kale tightly packed1 cup chopped spinach1 medium onion sliced1 lemon size ball tamarind or 1 tsp tamarind paste1 tsp Jaggery or coconut sugar1/2 inch turmeric root or 1/2 tsp of turmeric powder1 cup coconut cream1 tsp Rice powder or arrowroot flour (optional)Spice masala or (2-3 Tbsps) of MTR Sambar masala powder1 1/2 tsp cumin/jeera seeds3 tsp coriander seeds2 Dried red chilies or 2 tsp chili flakes1 tsp paprika or Kashmiri red chili powder for color (optional)1/2 inch turmeric root if using instead of powder1/4 tsp fenugreek seeds methi (optional)1 tsp Urad Dal optional Tempering 2 large cloves garlic sliced1 tsp black mustard seeds1 Dried red chilies5-6 Curry Leaves Can use dried.1 tbsp ghee/ coconut butter  


  1. To 1 cup of water add the tamarind and bring to boil. Once the tamarind is softened, press it down and combine to make tamarind water. Remove the excess fiber or stones using a strainer. Skip this step if using tamarind paste.
  2. To the tamarind water add the jaggery/ coconut sugar, turmeric powder (skip this ingredient now if adding the turmeric root) and salt to taste. Let it come to a boil.
  3. Add the chopped kale and sliced onions and let it come to a boil. Then add the spinach.
  4. While the kale is cooking, start roasting the spice masala ingredients. On a medium heat dry roast the cumin, methi, urad dal and coriander seeds and set aside. Then dry roast the chilies or chili flakes. Combine the spices along with chilies/flakes and the paprika (if using), turmeric root (if using instead of powder), urad dal, methi and grind to a fine powder.
  5. Add the spice powder to kale and spinach. Let it boil for 5 minutes, till well combined.
  6. Add the coconut cream and mix well till combined. If the sambar has become watery you can add the rice flour or arrowroot flour. Make it into a paste with a little water before adding to the hot curry. Let it bubble for a further five minutes. Check to taste the seasoning.
  7. For the tempering: Heat the ghee or coconut butter in a small pan. When hot add the mustard seeds. When it starts to splutter add garlic and fry till the garlic turns golden. Add the red chili and curry leaves at this point and fry till the curry leaves turn crisp (approx a minute). Add to the curry and take it off the heat.
  8. Serve this Indian kale sambar hot with steamed buckwheat or quinoa.

Safety profile

  • Beta-blockers, a sort of medication most ordinarily prescribed for cardiomyopathy, will cause a rise in K levels within the blood. High K foods, like bananas and au gratin kale, ought to be consumed carefully once taking beta-blockers.
  • Consuming an excessive amount of metal may be harmful to those whose kidneys aren’t totally useful. If the kidneys cannot take away excess metal from the blood, intense further metal might be fatal.
  • It contains a tiny low quantity of oxalates and may be avoided by individuals affected by bladder and excretory organ stones.
  • Higher amounts of an antihemorrhagic factor in kale will interfere with blood dilution and medicament medication. certify you consult your doctor before increasing its consumption.
  • Excess consumption of kale and kale juice will result in enteric discomforts like symptom, rubor and abdomen cramps.
  • Some folks may additionally suffer from fatigue, hurting and muscle weakness. this can be known as the “healing reaction” of kale juice. The detoxifying properties of kale juice eliminate all the toxins from the body, resulting in temporary weakness.

Fun facts on kale

  • Kale is a green, leafy, winter vegetable that is high in fiber.
  • The potassium content of kale may help reduce the risk of heart disease.
  • It can be a tasty and nutritious side dish or an addition to smoothies and salads.
  • Anyone who is taking blood thinning medication or who has a kidney problem should check with a doctor before adding more kale to the diet.
  • Kale is a loose-leafed edible plant derived from the cabbage of the mustard family (Brassicaceae).
  • Kale originated in the eastern Mediterranean and Asia Minor, where it was cultivated for food beginning by 2000 BC at the latest.
  • Some curly-leaved varieties of kale already existed along with flat-leaved varieties in Greece in the fourth century BC.
  • These forms, which were referred to by the Romans as Sabellian kale, are considered to be the ancestors of modern kale.
  • The earliest record of cabbages in western Europe is of hard-heading cabbage in the 13th century. Records in 14th-century England distinguish between hard-heading cabbage and loose-leaf kale.
  • The first mention of the kale (coleworts) in America was in 1669  but because of their popularity in European gardens, it is probable that they were introduced somewhat earlier.
  • Kales have remained minor commercial crops in the United States, although collards are the standard winter greens in the home gardens of the South.
  • Kale is grown mainly for autumn and winter harvest, as cold improves its eating quality and flavor; its hardiness permits harvest of fresh greens after most fresh vegetables have become unavailable.
  • A kale plant can vary from light to dark green to violet and the central leaves do not form a head (as with headed cabbages).
  • In a long growing season, the main stem reaches a height of 60 centimeters (24 inches) or more.
  • There are only 49 calories in 100 grams (3.5 ounces) of kale.
  • Kale is an excellent source of vitamin K, vitamin C, vitamin A, manganese, and copper; a very good source of vitamin B6, fiber, calcium, potassium, vitamin E, and vitamin B2; and a good source of iron, magnesium vitamin B1, omega-3 fats, phosphorus, protein, folate, and vitamin B3. There is also over 45 different flavonoids in kale.
  • The health benefits of kale include eye health, promoting the wellbeing of the skin, helps with blood clotting, powerful antioxidant support, helps with reducing cholesterol, help managing diabetes, bone health, supporting weight loss, keeping the heart healthy, detoxifying the body, help treat anemia, can help prevent cancer.
  • In Scotland, kale provided such a base for a traditional diet that the word in some Scots dialects is synonymous with food. To be “off one’s kail” is to feel too ill to eat.
  • In Ireland, kale is mixed with mashed potatoes to make the traditional dish colcannon. It is popular on Halloween, when it may be served with sausages.
  • In the Southern United States, kale is often served braised, either alone or mixed with greens like collard, mustard, or turnip. It is also used in salads.
  • Various kale types are eaten throughout south-eastern Africa, where they are typically boiled with coconut milk and ground peanuts, and served with rice, or boiled cornmeal.
  • Though usually grown as an annual, kale is a biennial plant and produces yellow four-petaled flowers borne in loose clusters in its second year. The fruits are dry capsules known as siliques.
  • “Kale” originates from Northern Middle English cale (compare Scot’s kail) for various cabbages. The ultimate origin is Latin caulis ‘cabbage’.
  • Its cultivation was in the UK was encouraged in World War II because it provided vital nutrients and was available to supplement rationing.


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