Written by Sonya Luisi, M.S. Dietetics & Nutrition

One of my personal favorite foods – kale – made an appearance at lunch in a refreshing, seasonal salad with strawberries. Although apprehensive at first, our guests gained a better appreciation for the cruciferous super food during our “nutrition fact of the day”.  Kale can be found in either curly, ornamental or dinosaur varieties. It is a rich source of immune boosting antioxidants vitamins A, C and K and minerals copper, potassium, iron, manganese and phosphorus. It is also a rich source of phytochemicals such as carotenoids and flavonoids, which research has shown may have cancer-fighting properties1. If this isn’t enough to get us eating more kale then surely the following nutrition facts will:

One cup of raw kale provides approximately 36 kilocalories and 5 grams of fiber. Kale contains more iron per calorie than beef and more calcium per calorie than milk!! It is anti-inflammatory, a source of omega-3 and -6 fatty acids, and is a sustainable crop.

Curious on how to chose and store this powerhouse leafy greens?

Choose firm, deeply colored leaves with hard stems. Store kale, unwashed, in an airtight zipped plastic bag for up to five days in the refrigerator.


  1. http://www.livestrong.com/article/375090-kale-and-its-nutritional-content/ Updated Feb 6, 2011.
  2. http://www.naturalnews.com/035986_kale_beef_plants.html Updated May 27, 2012