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Health Benefits of Kale

This cruciferous vegetable is certainly one of the healthiest and nutritious plant foods that Mother Nature has offered. It is widely adored by the masses due to its powerhouse nutritional content and the continuous demands for this food have expanded its form of consumption from salads, to power juices, to dried chips. 

Let’s munch and crunch the factors one by one on what makes this vegetable extra special!

Fortified with Antioxidants

Kale is equipped with antioxidants that are potent in relieving inflammation and countering oxidative stress caused by free radicals. Antioxidants also help protect your DNA from damage and can slow down cancer growth and spread. 

Strengthens Bones

Kale is rich in Vitamin K which plays a significant part in bone formation, therefore, reducing the risk of osteoporosis and fractures.

Strong Heart

Kale contains bile acid sequestrants which can lower cholesterol levels, therefore, reducing the risk of heart disease.

Healthy Skin & Hair

Kale is rich in Vitamin C which is necessary for collagen production and Vitamin A, a compound retinoid that increases collagen production reducing fine lines and improves the color of the skin.


As always the best way to consume this food is by eating it in your diet.  However, if you want a way to consistently add it to your daily protocol via supplement my favorite recommendation is Cruciferous Complete by Standard Process.

Kale Guacamole

INGREDIENTS:

  • 3 to 4 big leaves of curly green kale (the Tuscan/lacinato variety also works well)
  • 4 medium ripe avocados, halved and pitted
  • 3 to 4 tablespoons lime juice (about 1 ½ medium limes), divided, to taste
  • ¾ teaspoon kosher salt, to taste
  • ⅓ cup roughly chopped red onion
  • ¼ cup roughly chopped fresh cilantro, lightly packed
  • 1 small jalapeño, seeds and membranes removed, roughly chopped

NSTRUCTIONS:

  1. To prepare the kale, first remove the tough ribs with a chef’s knife and discard them. Chop the kale into small, bite-sized pieces. Sprinkle it lightly with salt, followed by a squeeze of lime juice (about 1 teaspoon). Massage the kale by scrunching it up in your hands, repeating until the kale is darker green and fragrant (this step softens the kale and makes it less bitter). You’ll need 1 cup (packed) kale for the guacamole, so measure it out and set it aside.
  2. Next, use a spoon to scoop the flesh of the avocados into the bowl of a food processor, discarding any bruised, browned areas. Add 3 tablespoons of lime juice and salt. Blend until the mixture is fairly smooth, pausing to scrape down the sides as necessary.
  3. Add the massaged kale, onion, cilantro, and jalapeño. Blend until the mixture is mostly smooth, with only tiny bits of kale and onion remaining (or completely smooth if you prefer). Taste, and add additional salt and/or lime juice, if necessary, and blend again (I usually add up to ½ teaspoon more salt and another tablespoon of lime juice). Serve immediately.

Adapted from Cookie and Kate

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