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    Home » This and That » K is for Kale: Superfood, 1328% RDA of Vitamin K!

    by Kathy Patalsky · updated: Sep 13, 2019 · published: Feb 2, 2009 · About 2 minutes to read this article. 2 Comments

    K is for Kale: Superfood, 1328% RDA of Vitamin K!

    raw kale
    Craving a satisfying leafy green? Choose kale.
    Kale is a sturdy leafy green. It’s rippling leaves and strong veins are perfect for absorbing flavors. Thus it makes a heartier and more complex cooked green than say, easy-to-wilt spinach or dandelion greens.

    Kale is delicious steamed with garlic, olive oil, lemon, citrus or pine nut flavors. This green has some amazing dinnertime potential.

    Kale is a nutrient powerhouse! Just one cup of steamed kale contains 1328% RDA Vitamin K and 354% RDA of Vitamin A. Wowsers!

    Keep reading for more kale photos, nutrition facts and a few fun facts…

    KALE NUTRITION FACTS
    per 130 grams, 1 cup steamed
    calories: 36
    Vitamin A: 354% RDA
    Vitamin K: 1328% RDA
    Vitamin E: 6% RDA
    Vitamin C: 89% RDA
    calcium: 9% RDA
    fiber: 3g
    iron: 6% RDA
    protein: 2g
    carbs: 7g
    fat: 1g

    …bottom line, nice stats Kale.

    Serving Suggestions:
    Easy to steam in either the micro, 45 seconds. Or steam in a stove top steamer pan. Most people prefer to remove the thick veins of the leaf. But they are perfectly edible.
    Complimenting flavors include: lemon, garlic, olive oil, citrus, apple cider or red wine vinegars, citrus, anything acidic usually works well.
    Kale works great in stews, pasta dishes, stir fry’s and veggie lasagna.

    Fun Fact: Kale, as with Broccoli and other brassicas, contains sulforaphane, a chemical believed to have potent anti-cancer properties, particularly when chopped.

    Kale actually tastes sweeter when frozen or exposed to a frost.

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    About Kathy Patalsky

    Hey there! I'm Kathy, lover of kitty cats, weekend baking, 90's movies, travel, beach fog and foamy lattes. Since 2007, I have been sharing my vegan recipes and photos. My goal is to make your cooking life a little easier, delicious - and plant-loaded - while sharing some LIFE and conversation along the way.

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