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The New Lettuce: Kale

Updated: Jan 16, 2019

Kale is a common household vegetable known for its health benefits. It is a vegetable that is mainly compared to a wild cabbage and has existed for centuries. It usually comes in as green or violet leaves but doesn’t usually form a head like a regular cabbage.



Kale has also been regarded as one of the healthiest vegetables in the world. It is said to be able to fit into any type of diet.


Raw kale is composed of 84% water, 9% carbohydrates, 4% protein, and 1% fat .

In a 100 gram serving, raw kale provides 49 calories. Like collards, it contains a large amount of vitamin K: several times the Daily Value (DV). It is a rich source (20% or more of the DV) of vitamin A, vitamin C, vitamin B6, folate, and manganese (see table "Kale, raw"). Kale is a good source (10–19% DV) of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus. And that’s a lot that you could get from a leaf.


With tons of nutrients in this leaf, we should also be a able to expect a lot of health of benefits. It will not be hailed as the healthiest vegetable in the world for nothing. Here are the top 10 benefits of Kale.


1. Vision Improvement

2. Inflammation Relief

3. Cancer Prevention

4. Cardiovascular Support

5. Detoxification

6. Brain Development in Infancy

7. Bone Repair and Enhancement

8. Fatigue Removal

9. Skin Improvement

10. Overall Immune System Boost


Kale usually gets added up to smoothies or fresh vegetable salads but there are more you could do to this wonder ingredients. With the winter season coming up, a healthy, hot comfort food is one thing we should be looking out for. Here’s a suggestion for you - Broccoli Cheese Soup with Kale. Sounds healthy and delicious so now let’s learn how to make this.


Broccoli Cheese Soup with Kale

6 servings


2 heads of broccoli, chopped

2 cups roughly chopped kale

2 quarts chicken or vegetable stock

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/2 teaspoon dried Italian parsley

2 cups cheddar cheese, shredded


Combine broccoli, kale, chicken or vegetable stock and herbs in a large soup pot. Bring to a boil and reduce to medium heat. Boil for 20 – 25 minutes, or until broccoli is very tender.


Using a submersion blender or regular blender, puree soup. You may have to add more water to achieve desired thickness of soup.


Add cheese and heat through until cheese is melted. Serve with crusty bread, salad or sandwiches.

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