Try this versatile vegetable in various recipes.

The leafy green is showing up everywhere, from upscale markets to corner delis, and with good reason—one cup of cooked kale has just 35 calories but supplies about 80 percent of daily vitamin C requirements and contains substantial amounts of potassium, fiber, iron, and other nutrients.

Note: If you take the blood thinner warfarin, talk to your doctor about kale. It's rich in vitamin K, which can affect the way the body responds to the medication.

The experts from the UC, Berkeley, Wellness Letter tell you how to get kale in your diet:

  • Chop it. Add chopped kale to salads. Let the leaves marinate 15 to 30 minutes in dressing before serving to soften them.
  • Bake it. Make kale chips by tearing leaves (wash, dry and remove stems first) into large pieces. Toss with olive oil, and sprinkle with salt, garlic powder or cayenne. Preheat oven to 375°F, spread in a single layer on a baking sheet and bake for 10 to 15 minutes, or until crisp.
  • Blend it. Kale makes a great addition to fruit smoothies. Throw in a handful with frozen berries or bananas. Or make a "pina-kale-ada" by blending kale with pineapple and coconut milk.

From our sister publication REMEDY's Healthy Living Fall 2014

Publication Review By: the Editorial Staff at

Published: 10 Aug 2014

Last Modified: 17 Sep 2015