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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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February 07, 2008

Smart Fuel: Kale

By Worker Bee
30 Comments

Meet Kale, yet another member of the brassica family, a clan of vegetables that includes cabbage, collards, and Brussels sprouts.

Although believed to have been brought over to Europe around 600 BC by groups of Celtic wanderers (and over to the U.S. in the 17th Century), Kale has only recently stepped into the spotlight for its organosulfur-containing phytonutrients. Specifically, kale offers a hefty dose of the phytonutrients glucosinolate and cysteine sulfoxide, which are thought to activate detoxifying enzymes in the liver and neutralize potentially carcinogenic substances, free radicals and other harmful compounds.

Of particular note, kale and its cruciferous cronies contain a number of phytochemicals thought to reduce the risk of cancer, including sulforaphane, which has been shown to reduce the risk of gene-based cancers affecting the breast and colon, and isothiocyanates, which reduce the risk of bladder cancer. In addition, kale also contains a flavanoid called maempferol that is thought to reduce the risk of ovarian cancer by as much as 40% and other compounds that are thought to reduce lung cancer risk. Finally, kale contains the carotenoids lutein and zeaxanthin, which are thought to prevent damage to the eyes caused by ultraviolet light and reduce future risk of cataracts.

In terms of vitamins and minerals, kale is an excellent source of vitamin A (providing 194% of the recommended daily allowance per one cup serving), which is important for lung health, as well as vitamin C for immune support and vitamin B6 and manganese, which are important for fat metabolism. In addition, kale is a very good source of dietary fiber, calcium, potassium and vitamin E.
Kale is best when the leaves are firm and deep-green colored and on the smaller side (since smaller leaves are more tender and have a milder flavor than larger leaves). Like most leafy greens, kale should be wrapped in a damp paper towel and stored in a sealed plastic bag in your refrigerators crisper drawer. However, culinary experts recommend that you store the kale for no more than two days at a time, since prolonged storage can turn the leaves bitter.

To prepare, wash the leaves under cool running water, and cut to desired shape and size. Kale is delicious as a side dish when sautéed with fresh garlic, garnished with lemon juice, steamed or braised and added to casseroles, stir-frys and other vegetable medley dishes.

Any reader suggestions or experiences using this cabbage-like vegetable?

Check back later for Healthy Tastes Great! kale recipe ideas.

elroySF Flickr Photo (CC)

Further Reading:

The 16 Most Powerful Foods

Foods That Help Combat Inflammation

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30 Comments on "Smart Fuel: Kale"

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Ed Parsons
Ed Parsons
8 years 7 months ago

I love kale. Recently I’ve been making a Kale-Sausage soup, with mashed cauliflower as the base, as well as stir fried kale with garlic and walnuts. For something simpler, steam it and serve with butter and sea salt. For all these I pull the leaves off the thick stems and tear them into bite-sized pieces.

Aaron
8 years 7 months ago

Great recommendations for kale, Ed! Mashed cauliflower sounds really good too. I’ve had pureed broccoli and loved it. I’ll have to give mashed cauliflower a whirl…

Jay
Jay
8 years 7 months ago

Roasted garlic, rosemary, sweet potato (+ leek) soup with kale. Puree the soup and add chopped kale. Delectable!

Aaron
8 years 7 months ago

Wow! What an interesting combination. Sounds amazing! Now I’ve got dinner plans for two nights! Thanks, Jay.

sarena
8 years 7 months ago

Those ideas do sound awesome!! I love the lactino kale!

Sonagi
Sonagi
8 years 7 months ago

Kale and sausage (farm-made from pastured meats, of course!)are a match made in culinary heaven.

carla
8 years 7 months ago

Ive been a kale-skipper all these years…not sure Im IN yet but DANG that is one pretty looking health food.

I might just be tempted.

Josie
Josie
8 years 6 months ago

Does anyone know if kale is also available in tablet form??
I’ll also be trying some of the recipes, but would like an easy way of taking it too – for the health benefits.

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[…] we’ve discussed many of these nutritional powerhouses in previous posts – here, here and here, for instance – but you see, and not to get all girly on you here, but leafy green vegetables are […]

Matt
Matt
6 years 5 months ago

I love Kale. The taste took a little to get used to but I just throw it in with ym Romaine lettuce everyday for a bit of a different taste. WIll definitely look into some of these recipes though.

Lori
Lori
6 years 4 months ago

I have made kale chips. You tear them into pieces, sprinkler with olive oil and sea salt and bake. They are a bit crunch and taste oh so good! 🙂

Don
Don
6 years 3 months ago
kale chips are the BOMB! just found this recipe online and it’s delicious and easy to customize with what you have in the house: boil 2lbs. kale for 5-7 minutes in 4 qts boiling, salted water (about 1-2 tlbspoons sea salt) drain and icebath to stop cooking. in same pot on MED Heat, add 5 tblsp oil (you could make bacon and use the grease!) Add 2 tblsp chopped fresh garlic and sautee for 30 sec, add drained Kale (don’t squeeze wet kale, it’s OK if it’s a bit wet). Add 1/2 cup dried cranberries or bits of any dried… Read more »
Jeff
5 years 10 months ago

Kale is one of the most nutrient packed vegetables. The deeper the color, the more nutritious it is. Sometimes, I just throw it in with my stir fry.

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[…] more about the Primal Lifestyle by visiting the Primal Blueprint 101 page. Thanks for visiting!Kale is such a powerhouse vegetable that we never get tired of discovering new ways to cook it. We’ve […]

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[…] Kale is such a powerhouse vegetable that we never get tired of discovering new ways to cook it. We’ve made crispy kale chips, creamed kale, and kale sautéed with olives and though we’ve loved them all, we may have just found a new favorite recipe. Kale marinated in coconut milk then seared on the grill is a side dish that’s sweet, smoky and a bit spicy. This dish manages to taste decadent, which is something not often said about kale. We’re talking about kale with some real character, kale that might even win over those of you who resist… Read more »
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[…] 2011Sweet and Spicy Grilled Kale with Ginger Steak Posted in Blog, Recipes, RSS | Leave a commentKale is such a powerhouse vegetable that we never get tired of discovering new ways to cook it. We’ve […]

ta
ta
5 years 1 month ago

Mark – I’ve heard that Kale is bad for the thyroid because of goitrogens… is this true?

Joe
Joe
4 years 9 months ago

Just found out about kale. It’s great and have been sauteing it and eating it with salmon.

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[…] a fan of a big fat salad and/or sauteed veggies, I just can’t eat a big huge serving of kale. Kale is so good for us but it takes a ton to make up a serving- and there’s no way I am going to […]

Kelly
4 years 2 months ago

I found this recipe for Kale and it’s great. This is an alternative to the same ‘ole, same ‘ole sauteing recipes out there. http://www.eat-drink-smile.com/2012/07/parmesan-kale-salad-with-raisins.html

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[…] Mark Sisson sums it up well on his blog `Marks Daily Apple’….. […]

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[…] don’t remember ever eating it in my childhood either. But as it’s supposed to be really healthy I really wanted to try it. I like it . Caldo Verde is a Portuguese soup, made with potatoes, […]

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[…] type of produce. If you’re making kale chips by the pound on a daily basis, get the organic kale. Spread the potential damage […]

Dan
Dan
3 years 8 months ago

I make Kale chips that taste a lot like the ‘seaweed’ you get in chinese take-outs. Just put the kale on a baking tray with some oil and salt (to flavour) and bake at a low temperature (I use 125 C) until crispy but not burnt. In my oven this takes about 20-30 min.

PrilmalRach35
3 years 7 months ago

delicious with a little vinegar, olive oil, parmersan cheese, italian spice, pinch of garlic, and kale torn in pieces and shook up in a bag, put in oven and baked till golden brown (350′) … Have it all the time. DELISH.

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3 years 2 months ago

[…] Mark’s Daily Apple explains its beneficial properties thusly: […]

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[…] Peruvian Andes. It’s actually a member of the brassica family, along with broccoli, cabbage, kale, and other similar vegetables. In Peru, maca root was traditionally used as a root vegetable (like […]

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[…] you haven’t tried kale before, you should. It’s full of goodness and is very versatile. Some people think it’s a bit too bitter. If this is you, try another […]

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1 year 1 month ago

[…] “Of particular note, kale and its cruciferous cronies contain a number of phytochemicals thought to reduce the risk of cancer, including sulforaphane, which has been shown to reduce the risk of gene-based cancers affecting the breast and colon, and isothiocyanates, which reduce the risk of bladder cancer”. – Mark Sisson […]

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[…] food” parents tend to ignore the importance of meat to focus on sweet potatoes, avocados, kale, and the like. Those are good foods. Those are important foods. They just can’t replace meat. […]

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