Naturopathic Kitchen: Kale

Kale is a nutritional superfood, rich in vitamins, minerals, and antioxidants that offer a wide range of health benefits. From supporting bone health and detoxification to fighting inflammation and boosting immunity, this leafy green is a must-have in any diet. In this article, we’ll explore why kale is a great addition to your meals and how it supports overall well-being.

The Health Benefits of Kale

Rich in Nutrients 

Kale is a nutritional powerhouse, packed with fiber, magnesium, and vitamin K. One cup of cooked kale contains between 296.4 and 485 milligrams of potassium, and it is also a great dairy-free alternative to support calcium levels. There are many varieties of kale, including common curly kale, lacinato (dino) kale, kailaan, redbor kale, red Russian kale, baby kale, Siberian kale, and ornamental kale. Its rich blend of minerals and nutrients works synergistically to promote bone health, support blood clotting, and facilitate hundreds of essential body processes. 

Below is a detailed breakdown of kale’s nutrition facts:

Fights Inflammation and Boosts Antioxidants 

Kale is a potent anti-inflammatory food, rich in flavonoids like quercetin, kaempferol,  vitamin C and beta-carotene, as well plant-based omega-3 fatty acids (ALA). These nutrients work together to reduce histamines, reduce oxidative stress, fight free radical damage, and regulate inflammation in the body. The antioxidants in kale also play a key role in protecting cells and reducing the risk of chronic conditions such as heart disease, cancer, and diabetes, making it a powerful addition to any anti-inflammatory diet.

Bone Health

Kale is rich in calcium, magnesium and vitamin K, three key nutrients for bone health. Vitamin K aids calcium absorption and bone mineralization by supporting the synthesis of osteocalcin, a protein vital for bone strength. Magnesium plays a crucial role by enhancing the body’s ability to process and activate vitamin D, which is converted to calcitriol and signals the gut to absorb calcium effectively. Kale is great for supporting bone health and preventing osteoporosis. 

Pro Tip: Vitamin K is a fat-soluble vitamin, meaning it’s best absorbed when consumed with fat. For optimal absorption, pair it with healthy fats, like drizzling olive oil on steamed kale or pair with avocado and nuts. 

May Help Detoxify the Body

Kale is a member of the cruciferous vegetable family, which is known for its detoxifying properties. Rich in glucosinolates, kale helps support liver detoxification and methylation processes. These compounds, along with metabolites like sulforaphane and indole-3-carbinol (I3C) found in kale, assist the liver in neutralizing toxins and eliminating excess hormones, which can benefit those dealing with hormone-related conditions. 

How to Eat Kale

Incorporating kale into your diet is simple and versatile. Here are a few ideas to enjoy this nutritious green.

Simple Ways to Prepare Kale

To prepare kale, wash and remove the stems. Sauté it with olive oil and garlic for a quick side dish, or steam or boil until tender. For raw kale, massage the leaves with olive oil and lemon juice to soften and aid digestion.

Ways to Use Kale in Meals

• Add chopped kale to soups, stews, and curries for extra nutrients – it’s delicious as a topping to mung dahl. 
• Blend it into smoothies for a vitamin-packed boost.
• Steamed or lightly sauteed with garlic and olive oil, pair it with your favorite breakfast proteins.
• Use it as a topping for pizzas or mix it into pasta dishes for added fiber and nutrients.

Vegan Cheesy Kale Chips 

These nutrient-packed kale chips go beyond the usual olive oil and salt with a creamy sunflower seed and nutritional yeast coating. Rich in protein, fiber, healthy fats, antioxidants, and essential vitamins like B1, B6, B12, and E, they support hormonal balance, healthy cholesterol, regulate blood sugar, and encourage healthy digestion. A delicious, guilt-free snack!

Ingredients
For the “Cheesy” Coating 

• 1 cup raw sunflower seeds (soaked in hot water for 1 hour or overnight in cool water)
• 1/4 cup nutritional yeast
• 1 Tbsp lemon juice
• 1/4 cup water (add more if needed)
• 1/2 tsp ground turmeric
• 1/2 tsp sea salt
• 1/8 tsp cayenne powder (optional)

For the Kale

• 2 large bunches of curly kale, stems removed and leaves torn into pieces
• Pro tip: Save the stems! Chop them finely and use in stir-fries or as a side vegetable with your eggs.

Instructions

1. Preheat the oven to 225°F (107°C)**. Line two baking sheets with parchment paper.
2. Drain the soaked sunflower seeds and blend them with the remaining sauce ingredients until smooth. Adjust seasoning to taste.
3. In a large bowl, toss the kale and massage it with the sauce, ensuring even coverage without large clumps.
4. Spread the kale on the baking sheets in a single layer. Avoid overlapping to help the chips crisp.
5. Bake for 20 minutes, then stir and rotate the pans. Bake for an additional 10-20 minutes until crispy.
6. Let cool completely to allow the chips to crisp further.

**Dehydrator Tip: If you have a dehydrator, set it to 115°F(46°C) and dry the kale chips for about 4 hours to preserve their enzymes and nutritional value.

Enjoy immediately or store loosely covered at room temperature for up to 2 days.

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