I confess, I love kale. I grow it in my backyard, sandwiched between romaine lettuce and collard greens. I roast it, sauté it, munch on it raw, make it into chips, and blend it into smoothies. Some say it’s trendy, but I think it’s here to stay!

Why do nutritionists and health food foodies get so excited about kale, anyway? I’ll tell you!

Five reasons to love kale:

No matter what type of diet you are following, kale fits.
From keto to paleo to low carb to low fat to vegan, kale and its cruciferous cousins (like broccoli, cauliflower, collards, cabbage, and brussels sprouts) are never on the “avoid” list.
Nutritionally, kale can’t be beat.
In fact, kale is a nutritional show stopper! It’s low in calories and high in fiber, as well as low in net carbs and pretty much fat free. It’s a decent source of calcium too -- a 4-ounce serving (measured raw) has about the same amount of calcium as a glass of milk. And calorie per calorie, kale actually packs a significant protein punch, with 8.3 grams of protein per 100 calories. Compare that to ground beef, with 5.6 grams of protein per 100 calories. Wow!
Kale fights disease.
Studies on kale show a potential for this green superstar to prevent DNA damage, reduce cancer risk, boost the immune system, protect against type 2 diabetes, optimize detoxifying enzymes, protect brain health, manage blood pressure and more. These benefits may be due largely in part to sulforaphane, a component common to kale and other cruciferous veggies. (Avoid boiling kale, which decreases its sulforaphane content.)

Kale is also a super source of many protective antioxidants, vitamins, minerals, and chlorophyll, which helps the body rid itself of carcinogens.
Kale halts aging (or at least, slows it down!).
The calcium, phosphorus, and vitamin K abundant in kale are known to protect bone density as we age. It also protects brain health and eye health (due mainly to zeaxanthin and lutein), and contains nutrients known to promote healthy hair and skin -- namely vitamin C, vitamin A, and related carotenoids. Getting these nutrients from whole foods is a more effective (and tasty) delivery method than any supplement pill.
Kale is convenient.
It is easy to grow (even in cold weather), has a pretty long shelf life (wash just before preparing, not before refrigerating), is economical, easy to find in the store, and available frozen and canned.

While fresh and local is best, kale in any form is still kale! Depending on what you’re doing with it, frozen kale is just fine, and rinsed canned kale works in a pinch.

Five things you didn’t know about kale:

The nutrients from kale are more available to your body if they’re consumed with a bit of fat. Think about sautéing in a bit of olive oil or topping with a delicious tahini dressing.
Making a salad? Massaging raw kale leaves with lightly oiled hands makes raw kale easier to chew. Baby kale is also easier to chew than large leaf kale. On an oil-free plan? Massage with fresh avocado instead! Massaging without works too (just a little more challenging).
Kale is considered a comfort food in Northern Germany (and I suspect in other places as well!)
Kale has become so popular that its demand sparked fears of kale seed shortages over the past decade.
While several types of edible kale exist (including curly, dinosaur, and red), some are grown exclusively for garnishes and ornamental bouquets.

Here are my favorite ways to cook with kale. Note while you can simply steam them, kale’s mild flavor makes them one of the most versatile veggies out there, so experiment!

Kale Salad
Rinse and thinly julienne your kale. Massage with good olive oil and a bit of lemon juice, and add dried cranberries, sliced almonds, and sea salt. Experiment with other flavors and add-ins.
Kale Chips
Pull the leaves off the stems and trim off the spine. Make sure the leaves are perfectly dry. Bake on a lined sheet at 250° degrees F for about 20 minutes. I like mine sprinkled with nutritional yeast or a pinch of garlic salt.
Green Smoothies
Raw kale is the perfect fruit smoothie enhancer. It adds a ton of nutrition but zero flavor, so you still taste all the sweetness of the fruit. Place 1 cup of packed kale with 1 pre-frozen banana (peel before freezing), 1 cup fresh or frozen fruit of your choice (loving frozen mango and blueberries these days), a tbsp of ground flax seeds, and a cup or so of unsweetened plant milk.
Quick Sauté
Rinse and tear up the leaves (drying not necessary) and sauté in a large pan coated with good olive oil. Add minced garlic and your favorite seed (sesame, chia, or hemp). Like the pic above, make it amazing with cubed roasted winter squash and sliced apples. Serve over freshly cooked barley for a delicious one-bowl meal.
Curry
Cook kale in just a little veggie broth seasoned with curry powder, or whisk some curry paste in a bit of coconut milk.
Asian style
Stir fry kale in a bit of hot canola oil until crisp tender. Add your favorite stir fry sauce or season with your own blend using ginger, garlic, soy sauce, rice or white vinegar, and a touch of sweetener.
Mexican street tacos
Use your favorite fillings, including a kale slaw made with shredded kale and carrots, cilantro, garlic, and lime juice to taste.
Steamed + Sauce
Plain steamed kale is the perfect delivery system for your favorite healthy sauce. I particularly love mine topped with just a drizzle of tahini sauce or peanut sauce.
Roasted
This is perfect for when you’re short on hands-on cooking time. Simply tear up a couple of bunches of curly kale leaves and, using your hands to distribute evenly and not overdo, mix with a bit of olive oil in a roasting pan. Add in some sliced garlic, give a final toss, and roast at 325° F for 20 minutes. Store in the fridge and add to your meals all week.
Add kale to anything!
Chop it up and add raw or cooked to whole grain pasta, brown rice, other veggies, bean dishes, soups, or stews.