Apr 11, 2014 8:00 AM

Authors: Jeni Matthews , Brenda Routa

Kale is a remarkable vegetable, popular for its nutrients and delicious flavor. According to WebMD, just one cup of chopped kale contains 33 calories, 9 percent of the daily value of calcium, 206 percent of vitamin A, 134 percent of vitamin C, and a whopping 684 percent of vitamin K! Kale also includes high amounts of copper, potassium, iron, manganese, and phosphorus. Kale also has high amounts of fiber and can help in lowering your cholesterol, especially when steamed.

According to the World's Healthiest Foods, kale's many antioxidant and anti-inflammatory properties makes it one of the healthiest foods you can eat. Add kale into your diet by mixing some into your salads, or smoothies. Check out the yummy and simple kale chip recipe below from allrecipes.com.

Baked Kale Chips

Makes 6 Servings


  • 1 bunch Kale
    1 tablespoon olive
    1 teaspoon sea salt


  1. Preheat oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with salt.
  3. Bake until the edges are brown but are not burnt, 10 to 15 minutes.

You can also pair Kale with chicken, salads, and soups in these recipes found on the Food Network website:

recipes nutrition

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