The Benefits of Kale

Kale is a very rare and useful variety of cabbage that is not often seen. Its distinguishing feature from its brethren is the absence of the usual cauliflower. Plus the leaves have a lacy shape, and their color can be either green or purple. Unfortunately, but unlike the more well-known varieties – Kale is very rarely found on restaurant menus. But, this does not detract from its merits. Today in our review, we’ll look at all the benefits of Kale cabbage.


Our curly heroine is full of healthy minerals, vitamins, and low in calories at the same time. 100 grams of the vegetable contains:

  • Carbohydrates – 8 g;
  • Water – 84 g;
  • Protein – 3.4 g;
  • Dietary fiber – 2.1 g;
  • Fats – 0.8 g.

Also note:

  • Iron – 1.8 mg;
  • Magnesium – 34 mg;
  • Zinc – 0.4 mg;
  • Calcium – 136 mg;
  • Selenium – 0.8 mg;
  • Potassium – 447 mg;
  • Manganese – 0.9 mg;
  • Sodium – 44 mg;
  • Copper – 0.4 mg;

List of vitamins:

  • A – 0.078 mg;
  • B1 and B2 – 0.2 mg;
  • B6 – 0.4 mg;
  • Beta-carotene – 0.08 mg;
  • C – 125 mg;
  • K – 818 mcg.

The benefits of kale

This type of cabbage perfectly normalizes the entire gastrointestinal tract. As a result, it stabilizes the functioning of the pancreas and improves intestinal peristalsis.

Because of the presence of vitamins A and C – this vegetable acts as an excellent antioxidant. Also, it has been noticed some rejuvenating properties. The use of the plant strengthens the immune system. It is actively used in the recovery process after surgery. Plus, doctors note the preventive properties of the vegetable, especially useful for vision.

Another small list of positive effects:

  • Combat overweight;
  • Replenishment of potassium in the body;
  • Prevents the development of cancer;
  • Normalizes heart function.

This cabbage will be useful for people who eat vegetarian food. The leaves contain many vitamins and other substances that are also found in meat.

Cooking methods for Kale

Cooking cabbage Kale


For the preparation you need: 1 kg of Kale leaves, olive oil, salt and pepper (if desired).

Preheat the oven to 170-180 degrees. While it heats up you can do the cooking of the product. Chop the leaves with your hands into medium-sized pieces. Mix salt and pepper, and then sprinkle the future chips with this mixture. Then sprinkle them all with oil. Next, place our chips in a single layer on the baking tray. When everything is ready – reduce the heat in the oven to 100 degrees. After that, place the baking tray inside and dry the chips with the door slightly ajar.

Cabbage with bell peppers and mushrooms

You need: Kale leaves 700-800 gr., about 300-400 gr. of mushrooms, 2 heads of onions and celery broth.

First, we fry the onions and mushrooms in vegetable oil, preferably olive oil. Then we chop the cabbage and peppers. Then we mix everything and pour the broth. Braise on medium heat until cooked.


Ingredients: 500 gr of cabbage leaves, a few tablespoons of beans, one head of onion, chicken breast 700-800 gr, 1 medium zucchini, cheese of one of the hard varieties, and a couple of eggs.

The first step is to prepare the minced chicken and onion. In the second step, grate the zucchini and mix it with one egg. Next, we take a baking dish, pre-lubricate it with vegetable oil, and lay everything in layers:

  1. beans;
  2. our ground chicken;
  3. grated zucchini;
  4. minced meat again;
  5. cabbage leaves.
  6. pour everything with beaten egg and sprinkle with grated cheese.

We wrap our baking dish in foil and put it in the oven. Set the temperature to 180 degrees. Bake for +/-40 minutes.

Salad with beans

For the preparation, we need 500 g. Kale, 1 red onion, 200-250 grams of sun-dried tomatoes, one can of canned beans, and balsamic vinegar.

Drain the liquid from the beans. Tear the cabbage leaves into small pieces. Slice the tomatoes. Next, mix everything. We recommend dressing everything with a sauce of vegetable oil and vinegar. You can add salt and pepper to taste.

Beef meat with cabbage

Ingredients: cabbage – about 2 kilograms, butter, 1 medium carrot, 1 large tomato, a couple of sweet peppers, 200-300 grams of celery, and 900-1000g of beef.

Melt the butter in a bowl and fry our vegetables there. At the same time, we cut the beef into small pieces. Then add it to the vegetables. Then pour water on everything and stew over medium heat under a lid for about 80-90 minutes.


Ingredients: 6 tablespoons of rice, one egg, 400-500 grams of cabbage leaves, sour cream, six calamari (carcasses), dill.

Shred the cabbage leaves finely, then mix them with the rice and egg. Clean and rinse our squids. Then we stuff the rice mixture into their carcasses. We put it all in a container and pour water on it. Then we place it on the fire and stew it for 35-40 minutes. While the dish is cooking make a sauce with sour cream and dill.

Storing Kale Cabbage

This plant can be stored for no more than 14 days. It is advisable to divide the cabbage leaves into several portions. Sort them into airtight containers (plastic containers or bags). Store in refrigerated settings. If you need to store it for a long time – you can in the freezer.


With all the great benefits of kale – it has its own disadvantages. We do not recommend that you eat it if:

  • Suffering from gout;
  • Thrombosis;
  • Stomach disease (gastritis or ulcers);
  • Your blood is highly clotting;
  • Thyroid problems;
  • You have stones;
  • Have hemorrhoids;
  • If you are pregnant (if recommended by a specialist);
  • If you have recently recovered from a heart attack or stroke, a vegetable is also better.

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