Kale: King of the Superfoods

April 24, 2017 • 0 comments

Kale: King of the Superfoods
Unless you’ve been hiding under a rock for the past few years, you’ve probably noticed more and more folks singing the praises of Kale. And with good reason: kale is at the top of the list of superfoods.
You know it’s nutritious off the bat because it’s a dark, leafy green veggie. What you may not know is that this vegetable has been on dinner plates going back to antiquity. A member of the cabbage family, Kale is cousin to broccoli, cauliflower, and collards.

A Closer Look at Kale

One cup of raw kale has:
• Just 33 calories
• Almost 3 grams of protein
• 2.5 grams of fiber to help manage your blood sugar and help you feel full
• Vitamins A, C, and K
• Folate, the “Brain B Vitamin”
• An omega-3 fatty acid known as Alpha-linoleic acid. Right after fish, kale is one of the best sources of omega-3s.
• Two nutrients known as lutein and zeaxanthin. These give kale it’s deep green color, and they can help with .
• Minerals including phosphorus, calcium, and zinc

Varieties of Kale

At City Market in Bay City you’re likely to find a number of strains of kale. Some are curly, others flat. Some have a blue tint to go along with the dark green. Taste can vary between the varieties, so be sure to try them all. Your market vendors will be glad to tell you all about what kind of kale might be best for your needs.

Preparing Kale

Generally speaking, you will separate the leaves from the tough stalk. The stalk can be used in soup; the leaves have many more possibilities, including as an addition in pasta sauce, smoothies and more.

Cooking Your Kale

There are all sorts of ways you can prepare kale:
• You can sauté it with a splash of olive oil and a little onion and garlic,
• You can make a Caesar salad using kale; the kale will stand up to even heavy dressings.
• Baked kale chips. While you can find these prepared and ready to eat at City Market Bay City, , you can also make these at home. Add your favorite spices, and stick to baking over deep-frying to preserve more of the nutritional value.

If you’re new to the world of Kale, visit City Market in Bay City today and try out this king of the superfoods.