1 Copyright (c) 2012 Olga Krakovna condition. If you have a medical condition, such as food allergy or food intolerance, you are advised to seek medical opinions from health professionals

1 Copyright (c) 2012 Olga Krakovna www.choose-healthy-food.com

Disclaimer

You must get your physician’s approval before applying ideas expressed in this document.

These recommendations are not medical guidelines; they are provided for educational

purposes only. They are no substitute for medical advice or treatment for any medical

condition. If you have a medical condition, such as food allergy or food intolerance, you are

advised to seek medical opinions from health professionals before making any changes to your

health or diet regimens. If you are taking any medications, you must talk to your physician

before starting any new diet program. You must have a complete physical examination if you

are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are

overweight, or if you are over 30 years old. Please discuss all nutritional changes with your

physician or a registered dietitian. If your physician recommends that you don’t use kale in your

diet, please follow your doctor’s orders. By proceeding to read this document, you

acknowledge that you’ve read and understood this disclaimer, you will not hold its author

accountable for consequences of your actions.


Everything Kale

Contents

Disclaimer .................................................................................................................................... 1

1. Introduction ................................................................................................................................ 6

2. What Is Kale?............................................................................................................................... 8

3. Why Eat Kale? ............................................................................................................................. 8

4. Kale Nutritional Profile ................................................................................................................ 9

1 cup of raw kale ....................................................................................................................... 10

1 cup of cooked kale.................................................................................................................. 10

5. Health Benefits Of Kale ............................................................................................................. 13

Kale builds stronger bones ........................................................................................................ 13

Kale combats cancer ................................................................................................................. 14

Kale and weight loss .................................................................................................................. 14

Kale is a healthy food for our eyesight ...................................................................................... 14

Kale provides cardiovascular support ....................................................................................... 14

6. Precautions When Using Kale ................................................................................................... 15

1. Vitamin A toxicity: Can kale’s high vitamin A content harm you? .................................... 15

2. Vitamin K toxicity and drug interaction ............................................................................. 16

3. Oxalates ............................................................................................................................. 17

4. Pesticides ........................................................................................................................... 17


7. Kale Varieties ............................................................................................................................ 18

Curly Green Kale ........................................................................................................................ 18

Dinosaur (Lacinato) Kale ........................................................................................................... 18

Red Russian Kale........................................................................................................................ 19

Other less available types of edible kale ................................................................................... 20

Very Short History Of Kale ......................................................................................................... 20

8. How To Cook Kale ..................................................................................................................... 21

Ten tips how to enjoy kale ........................................................................................................ 21

Ways to Cook Kale ..................................................................................................................... 22

Nutrient Loss Comparison Table ............................................................................................... 22

Steaming .................................................................................................................................... 23

How to use steamed kale ...................................................................................................... 24

Boiling ........................................................................................................................................ 24

Recipe for Portuguese Caldo Verde Soup ............................................................................. 25

Frying or stir-frying .................................................................................................................... 26

Indian Chickpea Curry With Kale ........................................................................................... 26

Blanching ................................................................................................................................... 27

How to blanch kale ................................................................................................................ 27

Baking ........................................................................................................................................ 28

Classic Baked Kale Chips Recipe ............................................................................................ 28

How To Use Raw Kale ................................................................................................................ 28

Juicing ........................................................................................................................................ 29

Why juice kale? ...................................................................................................................... 29

Kale juice benefits .................................................................................................................. 30


How to juice with kale? ......................................................................................................... 31

Tips to make kale juice enjoyable for you ................................................................................. 33

Basic Kale Juice Recipe .......................................................................................................... 34

Dehydrating ............................................................................................................................... 35

The Best kale chip recipe using a dehydrator ....................................................................... 35

Kale salads ................................................................................................................................. 36

Kale Salad Recipe ................................................................................................................... 37

Kale Pesto .................................................................................................................................. 37

Light basil kale pesto recipe .................................................................................................. 38

9. Juicing Kale – Q&A .................................................................................................................... 40

Can I juice kale? Is it okay to juice kale? ................................................................................... 40

How do I juice kale in a juicer? How do I juice kale? My juicer doesn't juice kale! .................. 40

How do I make kale juice without a juicer? .............................................................................. 41

Is it good to juice kale with veggies? ......................................................................................... 41

What can I mix kale juice with? ................................................................................................. 42

How do I make kale juice properly? How do I make a kale drink? What are the best juicer

recipes with kale? Are there any anti-inflammatory juicing recipes? ...................................... 42

How much kale should I juice? .................................................................................................. 43

Do you juice kale stems? ........................................................................................................... 43

How about eating kale pulp from juicing? ................................................................................ 43

Can I drink kale juice every day? ............................................................................................... 44

Can I drink too much kale juice? ............................................................................................... 44

How do I store kale for juicing? ................................................................................................. 45

Can I freeze kale juice? .............................................................................................................. 45


How do I prepare kale for juicing? ............................................................................................ 45

Which kale is best for juicing? ................................................................................................... 46

10. How do I preserve kale?.......................................................................................................... 46

Freezing ..................................................................................................................................... 46

Vacuum Freezing ....................................................................................................................... 46

Dehydrating ............................................................................................................................... 47

Choosing a dehydrator .............................................................................................................. 47

Marinating (Pickling) ................................................................................................................. 48

Marinated Kale Recipe........................................................................................................... 49

11. How To Grow Kale................................................................................................................... 50

Seeds or seedlings? ................................................................................................................... 50

Seeds: Starting Outside ............................................................................................................. 50

Seeds: Starting Inside ................................................................................................................ 51

Planting Tips .............................................................................................................................. 51

Caring Tips: Watering ................................................................................................................ 52

Pests .......................................................................................................................................... 52

More Resources on Growing a Vegetable Garden .................................................................... 52

12. Conclusion ............................................................................................................................... 53


1. Introduction

Dear friend,

…If your health is slowly getting worse, while people around you start getting strokes, heart

attacks and cancer

…If you are not sure which path to health is right for you and are confused by cures and

supplements sold to you every second, everywhere

…If you are frustrated about your current state of health, yet are too busy and exhausted to

take action

ONE simple and effective change can stop your health from deteriorating and greatly reduce

your chances of becoming victimized by these horrible diseases:

ONE CUP OF KALE EVERY DAY.

If you were to select one super food that fights more diseases than other super foods that

would be kale. If you want kale to protect your health, you better make it a habit. Why?

Because a habit is something you do without thinking and so it doesn’t take your time and

mental power. In life, we pay for our bad habits dearly. Why not develop a good habit that

protects your health?


Everything Kale compiles all you need to know about kale and its many health benefits. You will

discover why eating kale is important, what kinds of kale to eat, how much kale to eat, and how

to prepare kale a number of different and equally delicious ways.

I organized this information so that you can find what you need easily.

In addition to discovering the many great health benefits of kale, this guide also describes

popular ways of preparing kale, so that you can easily incorporate the leafy vegetable into your

diet. You will avoid mistakes and cooking disappointments by using easy tips and tricks for

storing, juicing, and cooking kale with minimum nutrient loss.

If you are on medication or have health concerns, there is a list of precautions for eating kale.

Instead of wasting time surfing the web and reading books, everything you need to start using

kale is right here.

If you have questions that are not covered here, send them to me so that I can update this

report. I can be reached at [email protected] or through the contact form on my

website:

http://www.choose-healthy-food.com/contact-me.html

When it comes to health, people have the right to know their options and make their own

choices. That’s why I’ve spent time putting this report together for you. If you believe the

information here can help improve the health of your friends and family, you can pay it forward

by sending this information to them.

Yours truly,

Olga Krakovna

mailto:[email protected]�

http://www.choose-healthy-food.com/contact-me.html�


2. What Is Kale?

Kale is a leafy green vegetable from the Brassica (cruciferous) family. Its Latin name is Brassica

oleracea var. Acephala. Kale is a variety of cabbage. Other members of this family include

collards, cabbage, Brussels sprouts and broccoli. Just like collard greens, kale doesn’t grow in a

“head” formation; in fact, its Latin name “Acephala” literally means “without a head.”

3. Why Eat Kale?

If you believe that what you eat impacts your health and your chances for a long, happy, worry-

free life, then you should learn more about kale. Kale’s outstanding health benefits are proven

to prevent disease and expedite recovery from illness.

I’ll bet you already know how good spinach is when it comes to your health. But did you know

that, in terms of health benefits, kale far surpasses not only spinach but also every other

vegetable?

Research conducted by the American Medical Association Guide, American Institute of Cancer

Research, American Heart Association, American Diabetes Association, and American Dietetic

Association all agree: Eating dark leafy green vegetables, like kale and spinach, reduces your

chances of contracting diabetes, heart disease, osteoporosis, and various types of cancer. It

can also help prevent strokes.

It’s no wonder then that pretty much all diets—including Paleo, Atkins, vegetarian, vegan,

macrobiotic and countless others— incorporate leafy green vegetables.


There is simply no escape from eating them if you want to enjoy your health instead of dealing

with it.

Kale has the highest amount of good-for-you elements among green leafy vegetables per

calorie of energy. In addition to the wide array of vitamins and minerals, researchers found 45

antioxidant, anti-inflammatory, and anti-cancer nutrients in kale. This is why kale is considered

a super food.

Indeed, eating kale is one of the best and most natural ways to protect your health. You can

lower your blood pressure and blood cholesterol, reduce your chances of contracting cancer by

as much as 30%, lose weight, and cleanse your arteries. And the list doesn’t end there. Check

out the Health Benefits section to learn more.

4. Kale Nutritional Profile

The list of nutrients in kale is long, impressive, and unique.

Percent Daily Values (%DV) are for adults or children aged 4 or older and are based on a 2,000

calorie reference diet. Your daily values may be higher or lower based on your individual needs.


1 cup of raw kale

Calories - 33. Weight - 67 g: 56 g from water, 1 g from fibre. Remaining 10 g provide:

• Vitamin K - 684% • Vitamin A - 206% • Vitamin C - 134% • Vitamin B6 - 9% • Thiamin - 5% • Riboflavin - 5% • Niacin -3% • Folate - 5% • Manganese - 26% • Copper - 10% • Calcium - 9% • Potassium - 9% • Iron - 6% • Magnesium - 6% • Phosphorus - 4% • Zinc - 2% • Selenium - 1% • Sodium - 1%.

1 cup of cooked kale

Kale

Amount 1.00 cup, cooked Total Weight 130.00 g Basic Components


Nutrient Amount %DV calories 36.40 2.02 calories from fat 4.68 calories from saturated fat 0.61 protein 2.47 g 4.94 carbohydrates 7.32 g 2.44 dietary fibre 2.60 g 10.40 soluble fibre 1.17 g insoluble fibre 1.43 g sugar - total 1.62 g other carbs 3.09 g fat - total 0.52 g 0.80 saturated fat 0.07 g 0.35 mono fat 0.04 g 0.17 poly fat 0.25 g 1.04 trans fatty acids 0.00 g cholesterol 0.00 mg 0.00 water 118.56 g Vitamins

Nutrient Amount %DV Vitamin A IU 17707.30 IU 354.15 Vitamin A RE 885.36 RE A - carotenoid 1770.73 RE 23.61 A - retinol 0.00 RE A - beta carotene 10624.90 mcg thiamin - B1 0.07 mg 4.67 riboflavin - B2 0.09 mg 5.29 niacin - B3 0.65 mg 3.25 niacin equiv 1.15 mg Vitamin C 53.30 mg 88.83 Vitamin E alpha equiv 1.11 mg 5.55 folate 16.90 mcg 4.22 Vitamin K 1062.10 mcg 1327.62 pantothenic acid 0.06 mg 0.60 minerals

Nutrient Amount %DV calcium 93.60 mg 9.36 copper 0.20 mg 10.00 iron 1.17 mg 6.50 magnesium 23.40 mg 5.85 manganese 0.54 mg 27.00 phosphorus 36.40 mg 3.64 potassium 296.40 mg 8.47 selenium 1.17 mcg 1.67


sodium 29.90 mg 1.25 zinc 0.31 mg 2.07 saturated Fats: none mono Fats

Nutrient Amount %DV 18:1 oleic 0.04 g Poly Fats

Nutrient Amount %DV 18:2 linoleic 0.10 g 18:3 linolenic 0.13 g Other Fats

Nutrient Amount %DV omega 3 fatty acids 0.13 g 5.42 omega 6 fatty acids 0.10 g Amino Acids

Nutrient Amount %DV alanine 0.12 g arginine 0.14 g aspartate 0.22 g cystine 0.03 g 7.32 glutamate 0.28 g glycine 0.12 g histidine 0.05 g 3.88 isoleucine 0.15 g 13.04 leucine 0.17 g 6.72 lysine 0.15 g 6.38 methionine 0.02 g 2.70 phenylalanine 0.13 g 10.92 proline 0.15 g serine 0.10 g threonine 0.11 g 8.87 tryptophan 0.03 g 9.38 tyrosine 0.09 g 9.28 valine 0.14 g 9.52 Other

nutrient amount %DV choline 0.52 mg 0.12 lutein+zeaxanthin 23719.80 mg

Source: USDA SR-21.


5. Health Benefits Of Kale

Kale is a super vegetable by all accounts. Kale is high in vitamin C and K, moderate in calcium,

and low in fat and calories. Kale contains beta carotene, and it has one of the highest amounts

of antioxidants among all foods.

Health benefits of kale:

• Strengthens bones

• Combats at least five types of cancer

• Protects your eyesight

• Aids in weight loss and body detox

• Boosts immune system

• Provides cardiovascular support and helps in stroke and heart attack prevention

Kale builds stronger bones

Calcium, manganese, and vitamin K are important nutrients that keep your bones strong; they

are found in kale. Low vitamin K tends to cause bones to have low mineral density and thus

become more susceptible to fractures. One ounce of kale daily provides four times the

recommended daily allowance of this important vitamin. Calcium is also essential for good bone

health. Calcium from kale is absorbed by the body at a much higher rate than other foods. This

quality makes kale an irreplaceable source of calcium for vegetarians and vegans alike. Eating

one ounce of kale a day may cut the risk of bone fracture by as much as 30%.


Kale combats cancer

Research has found that vegetables from the Brassica family — kale, cabbage, broccoli, turnips

and Brussels sprouts — are especially protective against cancer due to naturally occurring

chemicals that block the cancer-forming process. Kale is can both prevent cancer and slow

down its progression. Because of its record 45 flavonoids with antioxidant and anti-

inflammatory effects, coupled with its high fibre content, kale lowers the risk of at least five

types of cancers: bladder, breast, colon, ovary, and prostate.

Kale and weight loss

Kale is a high-fibre food that helps burn fat. It detoxifies and nourishes your body while

providing an amazing amount of nutrients in every 100 calories.

Kale is a healthy food for our eyesight

As we age, we become more susceptible to macular degeneration (AMD) and cataracts. Experts

advise consuming foods with carotenoids — antioxidants abundant in kale. According to Dr.

Johanna M. Seddon, consuming 6 mg of lutein per day helps reduce one’s chances of

contracting AMD by 43%. To meet this daily requirement, you only need to eat 1/3 cup of kale.

Add fat from non-animal sources, such as flax oil or olive oil, to ensure maximum absorption of

the carotenoids found in kale.

Kale provides cardiovascular support

Kale, both raw and cooked, can lower cholesterol. However, this cholesterol-lowering ability is

most potent when kale is steamed.

http://www.macular.org/nutrition/lutein.html�

http://www.macular.org/nutrition/lutein.html�


In traditional Chinese medicine, kale is considered a food that can strengthen one’s stomach,

stopping pain, and promoting re-growth of tissue. It has been used to treat stomach ulcers. In

Japan, kale juice is a popular dietary supplement.

6. Precautions When Using Kale

Can using too much kale hurt you or aggravate your health conditions?

While I did not find any reference to toxicity related to kale, you should do your own research if

you plan to ingest more than 3 cups of kale per day. Though it is hard to eat large amounts of

kale, some people go long ways to improve their health and may decide that this is the right

approach for them.

That said, there are several issues related to drug interaction, health conditions, and vitamin

toxicity that kale eaters should consider:

1. Vitamin A toxicity: Can kale’s high vitamin A content harm you?

1 cup of kale provides 3.5 times the RDA (recommended daily amount) of Vitamin A.

There are some reports, including one Swedish study and Nurses’ Health Study, that indicate

consuming too much Vitamin A can increase risk of bone fracture(1). People in these studies

consumed a form of vitamin A called retinol that is commonly used in multivitamins. What’s

important to note is that kale contains different forms of Vitamin A. Kale doesn’t contain

retinol. In fact, it contains all forms of Vitamin A except retinol. Therefore, the conclusions of

such studies don’t apply to Vitamin A in kale.


When weighing these risks, it’s also important to consider Vitamin A’s low absorption rate.

According to Brenda Davis, RD, Vitamin A in kale is not highly absorbable, especially when

consumed without oils. Vitamin A is oil-soluble.

Therefore, eating 3 cups of kale per day should cause no concern, even though doing so will

provide 500% of your daily RDA of Vitamin A.

2. Vitamin K toxicity and drug interaction

Vitamin K received its name from German “Koagulationsvitamin” for its ability to

coagulate blood. With that in mind, you may think I’m nuts for recommending kale

when a lightly packed cup of it delivers almost 700% of RDA!

But consider these things: First, absorption of Vitamin K is greatly reduced in the

presence of Vitamin A, which is abundant in kale. Second, there are absolutely no

reports suggesting that a kale-rich diet causes death from blood clots. In fact, the RDA

for Vitamin K has not been established. Only minimum values are published. So even

scientists are not yet sure what the recommended daily value should be.

However, if you have had a stroke and you are taking warfarin (Coumadin) , you need

to be careful.

A capsule of Vitamin K is given to patients as an emergency measure if their blood

becomes too thin. While warfarin works to thin blood, Vitamin K works against it. This

does not necessarily mean you cannot eat kale and other leafy green vegetables while

on warfarin. However, you should consult your doctor before doing so and ensure you

eat the same amount of leafy greens every day. Doctors will test your blood and adjust

your medication accordingly5.


3. Oxalates

Kale and spinach contain measurable amounts of oxalates, which can assist in the

formation of kidney stones. This may cause trouble for individuals with gallbladder and

kidney problems. Talk to your doctor, especially if you already have kidney stones.

There are also studies suggesting that oxalates may interfere with calcium absorption in

the body. However, if you feel all right after eating spinach, chances are you are safe to

eat kale. Kale contains less oxalates than spinach or Swiss chard. Moreover, many peer-

reviewed studies show that the amount of oxalates in whole foods doesn’t significantly

impact calcium absorption. Dieticians assure that absorption of calcium from kale is the

highest among plant sources — even higher than calcium absorption from cow milk.

4. Pesticides

All green leafy veggies are on the list of the crops most polluted by pesticides, and kale

is no exception. According to the Environmental Working Group's 2011 report

"Shopper's Guide to Pesticides in Produce," kale is among the 12 foods on which

pesticide residues have been most frequently found. If you can, buy organic kale. Or

better yet, grow your own. If you do buy conventional kale from your grocer, it’s smart

to wash it thoroughly with water or pesticide cleaner spray and then soak it in warm

water for 30 minutes. Then rinse it thoroughly with clean water.

Ultimately, between buying kale that is grown conventionally and not eating kale at all, I

would choose eating kale with pesticides. If you are not on a fully organic diet, and

especially if you eat meat and cheese, you are liable to ingest far more pesticide from

other sources than you ever would from kale.

This is all I found on potential concerns associated with consuming kale. If you know of other

side effects or dangers of using kale, please email me and help me keep this list complete.


7. Kale Varieties

Kale comes in several varieties, each with a unique taste. Some are bitter; others are nutty or

slightly spicy.

Here are the most popular types of kale:

Curly Green Kale

This is the type of kale you are most likely to find at the grocery stores:

Dinosaur (Lacinato) Kale

Very popular in Italy, Lacinato kale is often called Dinosaur kale because its leaves look similar

to dinosaur skin.


Red Russian Kale


Russian kale is rare in North America. It has decorative bluish-green leaves that are thinner than

curly and Dinosaur kale leaves. It tastes differently too.

The reason why Russian kale is not grown commercially in the United States, Canada and

Australia is its short shelf life. Curly kale is very sturdy and can be stored in the fridge for up to

five days. Russian kale loses its crisp within a day and becomes hopelessly wilted if you don’t

take certain precautions, such as wrapping it in a wet paper towel and plastic bag when storing

it in the fridge.

Still, if you grow your own kale, I highly recommend planting Russian Kale.

Other less available types of edible kale

I have never seen or tried the following kale varieties, which are rare in North America. If you

wish to plant them, consult the chapter on growing kale for a list of online seed retailers.

• Red

• Winter bor

• Tuscano

• Purple

Very Short History Of Kale

Kale was a popular food in Greece in fourth century B.C. and it remained one of the most

commonly eaten leafy greens in Europe until the end of the Middle Ages.

English settlers brought kale to the United States in the 17th century. It was not until the 1980s

that North Americans started cultivating kale commercially.

In New York state, you can find up to seven types of kale in farmers’ markets. In Canada, the

most widely available type is Curly Green kale, although Canadian farmers also grow Dinosaur


kale. Sometimes I even see Red Russian kale in the market. Kale has gained popularity in the

2000s and continues to become a diet staple for health-conscious people.

8. How To Cook Kale

Cooking kale is very easy. However, few know how to prepare it to full effect. Consequently,

many people’s first kale experience tends to be less than stellar. Kale can be a bit bitter, and it

has a harder texture than spinach or Swiss chard. Still, with the right know-how, kale can be a

delicious addition to any meal.

Ten tips how to enjoy kale

• When cooking kale, remove the entire stem (all along the leaf) and chop leaves only.

• When juicing, use the whole kale leaf, stem and all.

• Massaging some sea salt and lemon juice into kale and letting it stand for 10 minutes

makes it softer and tastier. If you eat kale raw, this is definitely the way to go.

• Kale becomes tougher after being frozen, requiring it to be cooked longer or used in

smoothies. In other words, it needs more processing

• Frostbitten kale becomes sweeter. In Canada, kale is the last vegetable to harvest

(usually in October or November).

• Don’t drink 100% kale juice. Always mix it with the juice of other fruit and vegetables.

• Add two kale leaves to any juice you drink. Just blend them together in your blender.

• Kale generally last in the fridge for up to five days. Simply wrap it in a plastic bag.

However, if you need to store it for longer periods, there are three great methods:

freeze it, marinate it, or juice it.


• Steamed or blanched, kale is great with olive or flax oil, black pepper, salt and balsamic

vinegar.

• One of the easiest ways to enjoy kale on a regular basis is to make dehydrated kale

chips. The recipe is provided in the Chapter 9, “How To use raw kale.”

Ways to Cook Kale

Nutrient Loss Comparison Table

Ways to prepare kale Health rating ( 5

starts the highest, 1 the lowest)

Comments on nutrients loss and storage

Raw Minor nutrient loss when stored in the fridge. Nutrient loss is significantly higher when stored outside of the fridge. Don’t use yellow leaves. Soak wilted kale in water to improve texture.

Juiced Masticating juicers are generally more efficient than centrifugal juicers because they can extract more juice from the same amount of food (i.e. the pulp comes out drier). Also, because of the high speed and higher heat, centrifugal juicers are thought to destroy more vitamins and enzymes during processing. Keep juice in the fridge for one or two days, covered by lid or plastic wrap to reduce oxidization.

Marinated Pickling kale without applying boiling water or vinegar is a five-star technique. Marinating with hot marinades will reduce vitamins and kill enzymes.

Dehydrated Dehydrated foods are “living foods”: they preserve enzymes and allow only very small amounts of vitamins to be destroyed. I use the Excalibur Dehydrator, widely regarded as the best in the industry, for drying food at home.

Steamed Teachers of macrobiotics told me that steaming brings nutrients to the surface. It is one of the quickest and most healthy ways to cook kale.

Blanched Because of the contact with the hot water, 1/3 of Vitamin C and some antioxidants are destroyed when kale is blanched. However, carotenoids and


sterols are not badly affected and fibre and minerals remain intact.

Boiled Up to 40% loss of vitamins, 66% loss of flavonoids, and 100% loss of enzymes occur when kale is boiled; however, minerals and fibre are not affected and boiled kale is easier to digest.

Baked Hot temperatures kill enzymes and up to 70% of vitamins. Consider dehydrating kale instead of baking it.

Fried Hot temperature is a problem if you fry kale with carbohydrate-rich foods. Cooking carbs at a higher temperature creates carcinogen called acrylamide. Frying has little or no impact on the protein or mineral content of kale. Moreover, the high temperature and short transit time of the frying process cause less loss of heat labile vitamins than other types of cooking. Although some unsaturated fatty acids and antioxidant vitamins are lost due to oxidation, fried foods are generally a good source of vitamin E. Watch the amount of oil you use.

Frozen Estimated 5% loss of Vitamin A and 10% loss of Vitamin C.

Microwaved 97% of flavonoids(antioxidants) are destroyed, which annulling kale’s cancer-fighting potency.

Steaming

If you have a steamer, here is the easiest way to steam kale:

• Wash kale thoroughly. You can steam kale leaves and cut them later; this preserves

vitamins better than steaming chopped kale.

• Fill your steamer pot with about two inches of water.

• Once the pot has come to a rapid boil, add kale.

• Let it steam for about five minutes.

If you don’t have a steamer, you can steam kale in a frying pan with very little hot water. I

demonstrate this method in my Youtube video “The Wrong But Fast Way To Steam Kale.”


You can also steam kale over whatever you are boiling. For example, when I boil my potatoes, I

often place kale leaves right on top of them without even a steam basket and cover the pot

with a lid. I never steam kale for more than five minutes, but this is a matter of personal taste. I

find one minute is usually enough time for me.

How to use steamed kale

As a side dish: Sprinkle with balsamic vinegar; spray with oil; add herbs, salt and garlic.

In salad: Chop in thin strips and add to the salad. Quinoa salad with kale is a great example of a

high-energy whole food meal.

On a sandwich or burrito wrap: Why not add steamed kale instead or lettuce?

With mashed potatoes or sweet potatoes: Chop kale thinly and add to mashed potatoes.

Boiling

Generally speaking, kale is most often boiled when making soup. Even still, some may want to

boil it to mix with mashed potatoes or to use as a side dish. Here is how you do it:

• Boil water

• Reduce the heat

• Add kale leaves

• Boil until the leaves become bright green (about 30 seconds) or until you achieve

desired consistency

• Pull leaves out and let them drain in a colander

• Chop. Cut out stems if they are too hard

One of the most famous kale soups is Portuguese Caldo Verde. I don’t usually recommend it

because it is made with sausage (in other words, North American processed meats) and uses a


large amount of oil. However, if you don’t mind eating meat and can find natural meat sausage,

you might enjoy this classic easy-to-make recipe.

Recipe for Portuguese Caldo Verde Soup

Ingredients:

• 1/4 cup olive oil

• 3 cloves of garlic, finely chopped

• 1 large onion, diced

• 10 ounces Chourigo sausage, diced

• 12 small or 4 big potatoes, peeled and cut in chunks

• 8 cups of water

• 1 lbs kale cut in very thin stripes

• Salt and pepper to taste

Directions:

1. In a large pot, heat oil. Add finely chopped onion and garlic. Cook for 2 minutes, mixing

at least once.

2. Add half the sausage and cook for 2 more minutes.

3. Add potatoes and water. Bring water to boil, cover with a lid, reduce heat and let

simmer for 15 minutes.

4. There are two ways you can proceed from here: Purée the soup in a food processor (if

you like thick soup) or set aside several chunks of cooked potatoes and purée the rest (if

you like thinner soup with chunks of veggies).

5. Return puréed soup to the pot. Add kale, salt and spices.

6. Cook for 2 more minutes.

7. Garnish with remaining half of Chourigo sausage.


You can find more kale soup recipes on www.Choose-Healthy-Food.com

Frying or stir-frying

I am not a big fan of frying because it inevitably requires consuming heated oil (or using non-

stick pans). We eat enough oil to plaque our arteries. However, if you quickly stir-fry kale, it will

not lose many of its nutrients and it is a savior for those with hectic lifestyles like mine.

This fried kale recipe is one of my favorites, and it’s easy to make:

Indian Chickpea Curry With Kale

Ingredients:

• 4 cups cooked or canned chickpeas (rinse if canned)

• 1 medium onion, chopped

• 5 leaves of kale, chopped

• 500 g or 3/4 of 28 oz can of diced tomatoes

• 1 tsp yellow curry powder

• 1 teaspoon ground turmeric (good antioxidant!)

• 1/2 teaspoon coriander seeds

• 1/2 teaspoon cumin

• 1/2–1 cup vegetable stock or water

• Salt to taste (I don’t use any salt myself; I find the canned tomatoes provide enough).

• 1/2 tsp olive oil

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Directions:

1. Heat the oil in a large saucepan. Add chopped onions, turmeric, coriander, curry, and stir-fry

on medium heat for 1–2 minutes, periodically stirring.

2. Add diced tomatoes, kale, and 3 cups of chickpeas and cover.

3. Meanwhile, blend vegetable stock with 1 cup of chickpeas. If you cooked your own

chickpeas, you could add the water you boiled them with.

4. Stir in blended chickpeas and cook for another 3–5 minutes. Try your meal and add more

curry powder if you wish.

5. Serve by itself or as a side dish.

Serves 4–5 people.

Cooking/prep time: 7–10 minutes

Blanching

Blanching is another healthy cooking method, especially popular in the macrobiotic diet.

Blanching makes food easier to digest and removes strong taste or bitterness.

How to blanch kale

• Boil enough water to cover the kale you are cooking.

• Plunge kale into the water for 30 seconds to 1 minute and then remove it.

• Immediately, place kale into the icy water or under the running water to stop the

cooking process.


Baking

Yes, you can bake kale quite successfully! Before you buy a dehydrator, you will probably try

making baked kale chips. They are a quick and easy nutritious snack. You can also make terrine,

kale frittatas or baked kale omelettes. You can even make savory or sweet kale muffins.

Classic Baked Kale Chips Recipe

Ingredients:

• 1 bunch of kale, washed and stems removed • 2 tbsp apple cider vinegar or lime juice • 1–2 tablespoon olive oil • Sea salt or seasoning blend to taste

Directions:

• Pre-heat oven to 350 degrees Fahrenheit. • Chop or tear kale into pieces. • Mix oil, salt and vinegar (or lime juice) in a bowl. Pour over kale and massage into kale

pieces. • Spread onto baking sheet. • Bake for 10 minutes or until crispy. Take kale out immediately if it starts to brown.

Cooking Time: 10 minutes

How To Use Raw Kale

Raw unprocessed kale is the best in delivering maximum nutrition. There are several ways of

using this super food in its raw state:

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Juicing

Juicing is one of the most popular and healthy ways to consume kale. It is especially beneficial

for women over 45, children, individuals living with high stress levels, and those who have a

family history of osteoporosis, cancer and heart disease. Juicing kale is an ideal way to prevent

and reverse major health issues.

Juicing kale is one of the smartest decisions you can make on the path to recovering your health

with a whole food plant-based diet.

If you and your family cannot eat 1–3 cups of kale per day, kale juice is an ideal way to deliver

whole food nutrition to your bodies fast. Drinking raw kale juice is a wonderful alternative to

taking vitamins and supplements and eating bunches of raw kale.

Why juice kale?

Some people questions the logic of juicing kale. After all, juicing removes fibre, one of its most

important components. This is one of the main arguments against juicing. My position is that if

you eat a whole foods diet, you will receive enough fibre from other foods. Kale juice makes it

easy to get vitamins and minerals from whole foods. It’s easy for you to drink nutrients and it’s

easy for your body to absorb them. It can be challenging to eat 3–5 cups of kale, but it is quite

pleasant to drink juice extracted from it.

I came up with the great idea of using kale pulp in vegetable broth, dehydrated crackers and

kale muffins. It doesn’t get wasted in our household.

Most of us don’t have a balanced anti-inflammatory and immune-system-boosting diet. So we

get sick often, gain weight and fall prey to systemic diseases. Most of us eat an acidic diet

because most convenience foods are acidic in nature. This diet over-acidifies your blood,

creating terrain for imbalances and diseases. Yeast, fungus and tumour cells strive in the acidic


blood environment. The body regulates excess acid by storing it away in the fat cells, and

creating more fat cells is believed to be a mechanism to save your life.

Alkaline foods are opposite to acidic ones in a basic chemical sense. They create tough

environment for the bad cells to function – moreover, consuming alkaline foods makes the

acid-storing fat melt away and rejuvenates your own body on a cellular level.

Of all leafy green vegetables, kale is the most nutritionally dense and is among the most

alkaline. This is why kale juice is so good for weight loss and detox.

Another benefit of kale juice is that you can receive a lot of vitamins and minerals fast. Even if

you cook everything at home, chances are your diet is deficient in the vitamins and minerals

found in leafy green vegetables. Once, I entered all of the meals I consumed over a single day

into a meal-tracking program that calculated nutritional content. To my surprise, even my

supposedly balanced diet came out deficient.

And I am not alone. Many people lack the vitamins leafy green vegetables provide simply

because that’s the food they eat the least of.

To add to this, most fruits and vegetables these days are less nutritious than ever because they

are grown in deficient soil, stored for longer periods, and transported across the globe. By the

time we cook them, they may have lost up to 60% of their vitamin content. This means that we

need to eat even more kale to get these vitamins into our bellies.

Juicing allows us to do this.

For kale juice with an even higher nutritional content, consider buying locally grown kale or

grow it yourself. In both cases, nutrition loss is minimal.

Kale juice benefits

Strong anti-inflammatory effects that help your joints. Take it with Omega-3s for better results.

Kale juice strengthens your nails and bones. Once, as an experiment, I drank kale juice for 40

days. I found my brittle nails with white spots grew strong and healthy. No nail care products


have ever produced the same effect. (I used the kale juice recipe listed below.) Check out this

Interview with Brenda Davis, RD: Calcium Rich Foods to see why kale helps fight osteoporosis

better than milk. This knowledge is especially important if you have little children. Milk is not an

ideal way to provide them with the calcium to build stronger bones. Not only does kale juice

have a far more potent effect, it also protects your little ones from systemic disease and

obesity.

• Helps detoxify your body and boost your immune system.

• Improves the look of your skin.

• Aids in cancer protection. Kale is proven to lower risk of at least five types of cancer:

bladder, breast, colon, ovary, and prostate.

• Kale juice protects your skin and eyesight. This is especially important for elderly people

as their eyesight starts to deteriorate.

• It helps you lose weight by burning fat naturally.

As much as kale juice is healthy, you shouldn’t drink 100% pure kale juice. Rather, you should mix it with

the juice of other fruits and vegetables. And if you do this, the benefits of your kale juice just keep

getting better because other vegetables add their own unique nutrients to the mix.

How to juice with kale?

Masticating juicers

If you have a masticating juicer, it is easy to juice kale; this type of juicer is meant to juice leafy

green vegetables. Wash kale thoroughly, soak in cold water to remove some pesticides, and

feed it to your juicer, including stems. If you juice stems, the only way to use kale pulp is in the

broth. It is stringy and not presentable. But if you cut off the stems, you can use kale pulp in

muffins and veggie crackers.

http://www.choose-healthy-food.com/brenda-davis-interview-calcium-rich-foods.html�


Centrifugal Juicers

If you have a centrifugal juicer, you can still juice kale, but you need to mix it with other fruit

and veggies. This means that you have the pulp mixed, too. You can still use the pulp for making

vegetable broth.

Blenders

If you have a Vitamix blender, you can blend kale with water or other juices. Note, however,

that the juice will have pulp unless you choose to strain it through a fine sifter. You can use

other blenders to prepare kale juice, too. I find that low-end blenders don’t do as good of a job

in making consistent juice as Vitamix.

Blenders are great for the smoothies. If you don’t have a juicer, start using blenders to make

your kale juice and smoothies.

Masticating Juicers Vs Centrifugal Juicers

Masticating juicers preserve vitamins and enzymes better than centrifugal juicers because they

“chew” vegetables . Centrifugal juicers juice by rotating blades on high speed. They heat your

fruit and veggies, which results in partial loss of vitamins and enzymes. Centrifugal juicers also

extract less juice from leafy green vegetables than masticating juicers.

However, if you juice apples or other juicy fruit more than you juice kale, centrifugal juicers will

extract more juice from them (masticating juicers don’t process them well). With masticating

juicers, the trick is to alternate hard vegetables, like carrots and beets, with juicy soft ones, like

apples and oranges. With centrifugal juicers, no such tricks are required.

Masticating juicers need vegetables to be cut into sticks in order to process them and requires

that the sticks be fed one by one. They are not loud and some of them are much easier to clean

than centrifugal juices. I selected a masticating juicer for my family. I was torn between the

Omega Vert and the Omega 8006, and ended up purchasing the Omega 8006. It doesn’t take

long to make a daily pint of juice and the juice is the most nutritionally dense.


Tips to make kale juice enjoyable for you

• Mix kale juice with juice of carrots and other fruits and veggies. Do not drink 100% kale

juice. In fact, it can be too much of a good thing. If you are not used to it, start with a

smaller amount and gradually increase the percentage of kale in your juice to a

maximum of 30% of total amount.

• If you are taking blood thinners, beware that your medication will need to be adjusted.

Kale contains so much Vitamin K that it can change blood viscosity. This should not stop

you from drinking kale juice, but you need to drink the same amount every day and ask

your health care provider to adjust your medication accordingly. The dosage of blood

thinners may double or triple for people on plant-based diets.

• Buy a good juicer. If your juicer is hard to wash, you are more likely to abandon

juicing. Get the Omega 8006 or the Omega Vert and enjoy juicing made easy. If your

juicer doesn’t juice kale well, mix it together with hard veggies like carrots. Alternate

carrots, greens, and apples, for example.

• Use hard apples for juicing.

• Use the pulp that comes out of your juicer for baking and making bouillon.

• Carrot pulp and kale leaves (without stems) are excellent in muffins

• Juice kale with stems if you don’t plan to use pulp in baking.

• Add a teaspoon of flax oil into 3 cups of juice. It helps your body absorb Vitamin A and

delivers Omega-3s to your system.


Basic Kale Juice Recipe

Ingredients:

• 3 medium carrots • 1 big apple • 2 stalks celery • 3 cups of kale or 5 big green curly kale leaves with stems

Directions

1. Wash apples, carrots and kale. 2. Cut apples and carrots lengthwise to fit into your juicer.

3. Alternate pieces of kale, apple, and carrot. 4. Separate carrot pulp and store in a Ziploc bag to use in baking.


5. Freeze kale pulp for homemade bouillon.

This amount produces three to four portions. You can store kale juice in a tightly closed jar for

one day or you can freeze it for longer periods.

Dehydrating

Those practicing a raw food diet dehydrate food as a way of cooking. Dehydrating is also a very

popular way to preserve food. I will explain more in Section 11: “How To Preserve Kale.”

The Best kale chip recipe using a dehydrator

This is the best raw kale chip recipe in my collection. These chips are made in the dehydrator.

They are crispy and chewy at the same time, with lemon juice adding a great accent to the taste

(and Vitamin C to your diet). If you experience “brain fog” and worry about your memory, or if

you are concerned about your bone health, this recipe is for you. If you exercise, this is a

perfect low-carb snack rich in vegetable protein.

Because they’re technically raw, dehydrated kale chips contain more vitamins and minerals

than baked kale chips. To make them, place them into the dehydrator for about 6 to 10 hours.


One bunch of kale can be comfortably dehydrated in the 9–tray Excalibur dehydrator. If you

don't have a dehydrator, you can enjoy these kale chips baked (see recipe above).

Ingredients:

• 1 large bunch of kale, washed, dried and torn into 3-inch pieces

• Juice and zest of 1/2 to 1 lemon (add half a lemon and taste before adding the other

half)

• 1/2 cup water

• 1 cup cashews (or soaked almonds, or a combination)

• 1 tsp rock salt

• 1 tbsp olive oil (good quality)

• 3/4 bunch coriander (another name for it is “cilantro”. I use a whole bunch)

• 2 cloves garlic

• 1/2 cup yeast flakes (optional)

Directions:

1. Chop or tear kale into pieces. Put that kale into a large, wide mixing bowl.

2. Blend all except the kale in your blender until smooth.

3. Pour over the nut mix and mix well by hand, massaging the kale so it’s well covered.

4. Spread evenly over the dehydrator sheet. Dehydrate until crispy (about 6–10 hours).

You will not over-dehydrate so don’t worry for leaving it in your dehydrator for 10

hours.

Cooking Time: 6–10 hours

Kale salads

Want to use kale in a salad? Sure, you can simply chop it up and add it to your salad, but it is

better to first lightly massage your kale. The trick is to chop your kale into thin strips, add lime


or lemon juice and salt, and squeeze it in your palms a couple of times. Then let it sit for about

10 minutes. Kale will become softer and tastier.

Some people like pure kale salads, whereas others prefer adding a little bit of kale to a salad

made of other veggies. It is a matter of taste.

Kale Salad Recipe

Ingredients:

• 1 bunch of kale • 1/8 cup extra virgin olive oil • 1/2 teaspoon sea salt • 1/2 teaspoon black pepper • 1 teaspoon red pepper flakes • 1 clove of garlic finely chopped • 1/4 cup apple cider vinegar • 1/4 cup green onion thinly sliced (white parts only) • 1/4 cup chopped sun-dried tomatoes

Directions:

1. Wash the kale thoroughly and chop into small pieces. Put into large bowl and add the

olive oil and sea salt. Mix well. I use my hands to toss the greens. This allows me to

massage the leaves to ensure the salt really gets into them.

2. In a separate bowl, mix the red pepper, black pepper, vinegar, garlic, green onions and

sun-dried tomatoes. Then dump your kale into the bowl with the marinade. Mix

thoroughly, making sure all of the kale is coated. You can refrigerate your raw kale salad

over night.

Kale Pesto

If you like pesto, why not try kale pesto? This is another way to add raw kale to your diet.


Light basil kale pesto recipe

This basil kale pesto has very strong anti-inflammatory, antibacterial, and anti-ageing

properties. It is not your traditional pesto, but this is exactly what makes it so special. You won’t

find Parmesan, Romano, or Grana Padano cheeses in it. You won’t find much oil either. Besides,

who wants oil and cheese these days when a tablespoon of oil is associated with a pound of

guilt or fat. This recipe provides near-perfect balance of omega-3 to omega-6 oils, making it

very brain friendly.

Its versatility is amazing:

• Use it as a spread on pita or bread • Add some water and make a salad dressing • Use on pizza • Spread on top of grilled or raw veggies — it is a fantastic addition to any kind of veggie • As a dip

As you can see, it’s possible to eat large portions of this recipe because instead of using

traditional oil, basil, and cheese, it contains kale, basil, and sunflower seeds—ingredients that

provide lots of fibre. Fibre adds volume and mellows the taste. Traditional pesto would consist


of nearly 100% fats, including saturated fats that we should all avoid eating in large volumes.

This basil kale pesto provides 80% of its calories from oil. And if that wasn’t good enough, it also

has only one third the calories of traditional pesto. The oil is accompanied by antioxidants,

potassium, magnesium, calcium, Vitamins A and K, and many other beneficial minerals and

vitamins.

Note: I use Vitamix, the king of all blenders, and it still is a challenge to mix this pesto. Next

time, instead of soaking the sunflower seeds, I will try to blend them with water. This should

make blending the pesto easier. Somewhat runny pesto is easier to mix, and it should firm up as

the dry sunflower seeds absorb the water and expand. Soaking, on the other hand, makes the

pesto’s structure very smooth. Add more oil if you experience difficulty. Traditional pesto needs

much more oil than I use here.

Makes one 500 ml jar, plus a bit more.

Ingredients:

• 6 tightly packed cups fresh kale, rinsed and drained (about 1 bunch)

• 3 tbsp extra-virgin olive oil or flaxseed oil

• 1 cup toasted or raw sunflower seeds soaked in 1 cup of water

• Juice of 3/4 lemon

• 4 cloves garlic

• 2 cup fresh basil or mix of basil with oregano or majoran, lightly packed

• Salt to taste

Directions:

1. Soak sunflower seeds overnight in 1 cup of water. (Alternatively, blend dry seeds with

water and expect somewhat runnier pesto that will firm up as the seeds absorb the

water. It's easier to spoon the pesto out of the blender when it’s runny, and no prep

time is required!


2. Place kale into food processor, add lemon juice, herbs, garlic and seeds and mix roughly.

Periodically push the mixture down; otherwise it won’t mix well. If it doesn't mix at all,

add up to 1/2 cup of water.

3. Blend well, tightly pack into a jar with tight lid.

Kale pesto changes colour when it comes to contact with air due to oxidization. Brownish parts

of pesto are still edible. If you intend to store kale pesto for awhile, you can prevent oxidization

by pouring oil over the pesto in the jar to avoid air contact.

9. Juicing Kale – Q&A

This special section is meant to address the most frequently asked questions about kale juice.

Can I juice kale? Is it okay to juice kale?

Yes you can! And it is more than just OK — it is an excellent health food.

Check out my kale juice recipes. Even though kale looks as though it may not contain much

juice, what you can extract from it is very valuable. In fact, in terms of nutrients, kale juice is

second only to wheatgrass juice, the champion of healthy green juices.

How do I juice kale in a juicer? How do I juice kale? My juicer doesn't

juice kale!

Not every juicer is good for juicing kale.


Masticating juicers, such as the Omega 8005, 8006, and Vertor Green Power are meant for

juicing leafy greens, including kale. Not only do they extract twice as much juice from kale than

a centrifugal juicer, they result in a far lesser degree of oxidation during juicing.

Centrifugal juicers, the most popular type on the market, not only produce a little less kale

juice, it also oxidizes it.

When using masticating juicers, just feed kale at a steady pace and push it down with the stick

that comes with your juicer. For best results, alternate between kale leaves, carrots and other

veggies.

When using centrifugal juicers, try to juice kale together with juicier fruit (apples) and harder

vegetables (carrots, celery).

How do I make kale juice without a juicer?

People make it with Vitamix blender.

Is it good to juice kale with veggies?

Absolutely! Veggies have different nutritional profile; when mixed together with kale, they

create a very balanced drink containing most of your daily vitamins.

Try juicing kale with carrots, cabbage, celery, cucumbers, rutabaga, tomatoes, red and green

peppers, and zucchini. If you have ulcers, raw potato juice in small portions could also be

added.


What can I mix kale juice with?

Fruit, veggies, berries, herbs and spices, aloe vera, and... omega-3 oil! Let's look at each of them

separately:

• Veggies: I have listed vegetables that are good for mixing with kale in the previous question.

• Fruit: Watermelon, melons of all kinds, grapes, lemons, apples, oranges, grapefruits, pears,

plums, apricots, peaches.

• Berries: Blueberries, strawberries, raspberries, gooseberries, black currants, red currants,

blackberries.

• Herbs and spices: Parsley, ginger, cinnamon, nutmeg.

• Vitamin A in kale juice is oil-soluble! In other words, if you don't consume it with oil, it doesn't

benefit you. You’ll simply waste your efforts. Even though kale itself naturally contains a little

bit of oil, it may not be enough. So you can either take your juice with food or add a teaspoon

of flax oil and mix well. You won't taste it if your flax oil is fresh!

• Aloe vera is good for you and can be easily mixed with kale juice. Be sure to use it when you

exercise and your body requires both nutrition and hydration.

How do I make kale juice properly? How do I make a kale drink? What

are the best juicer recipes with kale? Are there any anti-inflammatory

juicing recipes?

Check out my Kale juice recipes page. All kale recipes I post are anti-inflammatory.

http://www.choose-healthy-food.com/kale-juice-recipes.html�


How much kale should I juice?

It depends on your goal. If you want to receive all your daily calcium from kale, you need to

juice 4–5 cups of kale everyday day. Read the interview with Brenda Davis, RD, on Calcium Rich

Foods to better understand the true value of juicing kale to get more calcium. My family juices

15 leaves (about 5 cups of kale) a day between the four of us.

Do not overdo kale juice; start slowly. Otherwise, your stomach may not tolerate such a

healthy lifestyle. Always add some other fruit and veggies to kale.

Do you juice kale stems?

I do.

How about eating kale pulp from juicing?

Kale pulp consists of both soluble and insoluble fibre. Insoluble fibre doesn't get digested while

soluble fibre does. You can certainly try to eat kale pulp, however, consider the following other

ways of using it:

Freeze kale pulp together with pulp of other veggies. When you have enough, slow boil the

pulp with water, separate liquid and now throw the pulp away.




This makes a VERY valuable veggie soup base with tons of macro elements in it.

Another great idea is to use kale pulp in baking or dehydrating recipes, for example in carrot

muffins. If you plan to do this, juice stems separately from the leaves! The hard part of the kale

stem is stringy and indigestible while pulp from the leafy parts is "chewed" by the juicer and

can be used.

Can I drink kale juice every day?

Yes you can. In fact, drinking an equal amount every day is best.

Can I drink too much kale juice?

Yes you can, especially if you are on blood thinners! That's why kale needs to be mixed with

other fruit and veggies and consumed in equal portions every day. Please read “Vitamin K

toxicity and drug interaction” on page 11 for more information.

How much Vitamin K do you get out of kale juice?

I did not find a direct answer to this question; however, we know that Vitamin K is a part of the

cell liquid, so I presume most of it goes to the kale juice, not pulp.

1 cup of kale contains 547 mcg of Vitamin K, which constitutes 685% of your recommended

daily value.


How do I store kale for juicing?

Excellent question! It depends on the length of time you need to store it for.

If you plan to use kale within two weeks, simply store it in the refrigerator. Be sure not to wash

kale before storing or it will become soggy. Instead, wash it before use. The best way to

preserve kale is to wrap it in a paper towel and place it in a plastic bag on the bottom shelf of

your fridge. In a week, sprinkle some water on the paper tower and put it back in the bag.

If you have too much kale, you will have to pack it into an air-tight container and freeze it. I

have not tried juicing frozen kale, but why not?

Can I freeze kale juice?

Yes you can! If you have too much fresh kale, you can juice it or throw it into the blender. Then

you just pour it into ice cube containers and freeze. Using ice cube trays are not the healthiest

because the plastic leaks chemicals into your food in low temperatures. A better idea is to use

glass containers or jars. Frozen juice loses only 5% of its vitamins.

How do I prepare kale for juicing?

1. Wash kale leaves thoroughly

2. Inspect them for rot, and remove rotten parts (if you’ve stored kale for longer periods, this

may occur). Yellow parts are OK for juicing although their nutritional value won’t be the same

anymore.

3. For use in centrifugal juicers, chop kale into smaller pieces


Which kale is best for juicing?

Fresh kale is the best. Seriously. I juiced all three available kinds of kale: Curly Green, Russian

Red and Dinosaur (Lacinato) kale, and I found that there was really not much difference. What

made a difference was how fresh and crispy the kale was. That's why I choose to grow my own

kale. I can rarely find kale in stores that compares to the fresh kale from my own square-foot

garden.

10. How do I preserve kale?

Freezing

Freezing kale is method you can always use, especially when buying large amounts of kale in

season. You need to wash and drain kale before freezing, as washing it after will be

problematic. You can freeze whole leaves or cut them into pieces. Simply put them in a plastic,

airtight bag, and place it in the freezer. Frozen kale is fine for kale soup or stew.

If you juice kale, I recommend freezing kale juice. It requires much less space than frozen kale

plants. You can store it in a jar or you can freeze it in ice cube form so that you have portions to

add to your juice or smoothie when fresh kale is not available.

Vacuum Freezing

The taste of vacuum-frozen kale is not the best. It becomes very tough (as if it wasn’t tough

enough already) and a challenge to cook with. To an extent, the taste is similar to that of kale


pulp. Follow the instructions on your machine if you decided to try. However, if I have an excess

of fresh kale, I would either marinate it, or make kale juice and freeze it. .

Dehydrating

Dehydrating foods preserves them as “living foods.” This ensures that most enzymes and

vitamins survive. Because water is removed from the food, mould and bacteria cannot grow.

This causes food not to spoil. It usually takes up to 10 hours to make kale chips.

Choosing a dehydrator

If you don’t already own a dehydrator, you may be missing out on opportunities to prepare

healthy food and get the most nutrients out of it. Being able to use a dehydrator adds a new

cool and healthy angle to your cooking.

Raw foodists use dehydrators every day. But you don’t have to be a raw foodist to take

advantage of dehydrated snacks and treats. You can start preparing dehydrated food yourself

and stop paying hefty price for the raw snacks and power bars at the health store.

There are many dehydrators on the market. They are priced from $50 to $250. The most

popular brands are:

• Nesco

• Ronco

• L’Equip

• Excalibur.


There are also a lot of copy cat products imitating Excalibur dehydrators. Although they look

similar, their quality is far from that of this top brand. Beware of them when you shop for a

dehydrator. They may look the same, but they don’t perform nearly as well.

If you are considering buying a dehydrator, ask yourself several questions:

• What size is good for my needs?

• Does it have an on/off switch? Is it OK if it doesn’t?

• Does it have timer?

• Will my hydro bills increase?

• How long does it take to dehydrate certain foods?

Answers to these questions will show you how convenient will it be for you to use your chosen

dehydrator. When you are pressed for time, convenience is important. If you choose your

dehydrator based not only on its price, but also on these features, you will be more likely to use

it in your cooking. Check out my in-depth Food Dehydrator Review to discover top five

important factors to consider when choosing a home food dehydrator.

Marinating (Pickling)

This is not my favourite way of preparing kale, though it is a very good way to preserve it. You

can store marinated kale in the fridge for long periods and then use it in salads, soups or stews.

Some people confuse marinating process with pickling. They call salted kale or marinated kale

“pickled.” I tried pickling kale the way I pickle cabbage and concluded that this was not a

suitable way to preserve it at all. Still, in some cultures pickling implies adding vinegar, which in

essence makes food marinated.

http://www.choose-healthy-food.com/food-dehydrator-review.html�


Marinated Kale Recipe

Ingredients:

• 2 bunches of kale

• 1 tbsp coarse salt

• 3 tbsp sugar (or 4 tbsp honey )

• 1 cup boiling water

• 1/4 cup white vine vinegar or white vinegar

• 3 tbsp vegetable oil

Directions:

1. Wash kale leaves, discard the stems, shred the kale.

2. Massage in salt and let sit for 10 minutes; relocate to a jar.

3. Prepare marinade: Boil water, add sugar and mix until sugar dissolves; then add vinegar

and turn the heat off.

4. Pour the marinade over in increments (1/2 kale = 1/2 marinade). Then add the

remaining kale and marinade.

5. Press the kale into the jar so that there is no air left between the shredded leaves. Put

the jar into fridge. It is ready to eat right away and tastes even better the day after.


11. How To Grow Kale

Kale is one of the easiest plants to grow in your garden. I harvest my own organic kale from July

to November in Canada.

Up to 50% of vitamins are destroyed in transit from the field to your table. When you grow your

own, you know it has the maximum amount of nutrients and no pesticides. There is no storage

and no transit.

Consider growing Dinosaur (Lacinato) kale or Russian kale. They’re used frequently in the

Mediterranean kitchen, particularly in the famous Portuguese kale soup and other delicious

staple dishes. They are juicier, tastier, and better-looking than the green curly kale available in

supermarkets.

The return on investment on kale seeds is huge. Once I calculated it to be around 16,000%! So if

you are serious about eating kale regularly and you can find a 4x4 foot spot in your backyard for

your kale, you can regularly feed a family of three with kale the way we do.

Seeds or seedlings?

The first year you grow kale it is best to start from seedlings. You can buy green curly kale

seedlings in any garden centre. If you want to grow Lacinato kale or Red Russian kale, you might

need to go to certain reputable providers such as Richters Herbs in Canada.

Seeds: Starting Outside

The Canadian summer is just too short and the weather in May is too unpredictable to plant

your kale seeds outside this early. Planting at the end of May means you waste one month of

kale production. In other words, it is smart to start kale seeds inside.

http://www.richters.com/source.cgi?source=212641.18534�


Seeds: Starting Inside

For years I was afraid of starting my seeds inside. It just seemed like so much work. In reality, it

turned out to be very simple.

For around $80, I bought a seed starter kit consisting of:

• Flat box with 12 seedling pots (each consists of 4 or 6 tiny pots attached to each other)

• Special lamp imitating sunlight.

I simply added starter mix from Home Depot and planted my seeds, two seeds per tiny pot.

Kale seeds need water every day. After four to six weeks, my kale plants were ready to be

planted outside.

One starter kit can produce many seedlings. I have three 4x4 boxes in my garden and I had

leftovers.

Planting Tips

Healthy kale grows really big. If you plant them too close to each other, all their energy will go

into fighting for the sun. They will develop thick long stems.

It really is hard to imagine them being big when you plant them. So many beginner gardeners

plant them too close to each other. One Curly kale plant per square foot is ideal, but who has so

much space?

I plant Lacinato kale because it is tasty and compact. I can fit two plants per square foot and

keep plucking leaves to keep them from becoming too bushy.

My advice is to plant one extra plant in each square foot. In case some plants die, you will have

some backup. If all plants survive, you can use the whole plant when it starts getting too big.


Caring Tips: Watering

Kale can survive a lack of water, but it will acquire a bitter taste in the sun without proper

watering. It’s all right if you forget to water once or twice, but otherwise make sure you water

your kale either every day or every second day. Kale likes water and full sun.

I bought an irrigation system at the Lee Valley, and it made my life very easy. It consists of pipes

made of recycled tires that connect to the tap.

My plants did feel better when I watered them with rain water. If you are very busy, you may

not have time for that and irrigation system could be exactly what you need. Remember,

whatever you do is a step forward from mass produced kale.

Pests

Pests seem to like kale. Plant it near companion plants such as beets, onion, cucumbers, and

spinach so that plants protect each other.

There were pests from time to time in my garden. I have seen aphids, mites and cabbage

maggots. I was able to wash aphids off with streams of water. But usually if insects inhabit the

plant, some of them will survive. Sometimes, I would just cut the injured plant, wash it

thoroughly, and cook for dinner. That’s why planting an extra kale plant comes handy.

The presence of pests is a sign that the plant is undernourished. It is not strong enough to

protect itself. In such cases, Sharon Cooper—whose book I am about to recommend—advises

to test soil to ensure its composition is suitable for your plant. It sounds very scientific, but in

reality the test is easy and can be done by anyone.

More Resources on Growing a Vegetable Garden


There are two books that I recommend to all beginner gardeners who don’t want to be slaves

to their gardens.

Ecological Gardening by Australian horticulturist Jonathan White teaches the lazy method of

growing a backyard garden. I switched from square foot gardening to Ecological gardening, and

it feels far less stressful.

The second book that will help you protect your plants naturally and make sure that they

produce maximum nutrition is called The Superfood Gardener. It’s a very well-organized, simple

and to-the-point guide to gardening super foods from Australian commercial growers Andrew

and Sharon Cooper.

I started growing kale and other vegetables with the square-foot gardening method, but I now

use Ecological gardening because it is much easier and cheaper. I consult The Superfood

Gardener whenever I need to know how to deal with my plants.

12. Conclusion

Kale is a super food like no other. It protects you from several types of cancer, heart disease,

osteoporosis, improves your blood pressure, detoxifies your body and supports good vision.

Eating 1 to 3 cups per day is a great choice on the way to better health.

Kale grows on you. At first, you might not like its taste, and this is a good time to use it in

smoothies and juices to dilute it. But with time you may even notice that you crave kale. Studies

show that 60% of your stress comes from nutritional stress on your body. With 45 antioxidants,

kale supports your body wonderfully. Your body starts to crave kale.

Kale is easy to grow.

Kale is easy to cook.

http://www.food4wealth.com/?hop=healthntip�


Kale is cheap and effective, compared to many supplements. And it is natural.

I hope next time you are in the supermarket, you will pick a bunch of kale, cook one of my

quick’n’easy recipes and let me know what you think about kale.

If you received this report from someone, they must be a subscriber to my e-zine. I invite you to

subscribe to my newsletter, too. You will get access to the kale and squash cookbooks, healthy

shopping list and an e-book on healthy raw treats, not to mention many other resources that I

share with my subscribers.

About author:

Olga Krakovna is a founder of www.choose-healthy-food.com, a website about easy ways to eat

healthy for busy people. Olga is an avid healthy food researcher who was able to reverse her

own family members’ health issues with food several times in her life. She has a talent for

cooking, but no time to cook elaborate meals. That’s why she creates simple, tasty dishes and

shares them on Choose Healthy Food. Her dishes are flexitarian — mostly, vegetarian and

vegan with occasional inclusion of meat or fish. The flexitarian diet is healthy, convenient, and

environmentally friendly – Olga welcomes you to experience it for yourself. Olga’s kale and

cabbage recipes collections are among the top rated and most popular on Google.

http://www.choose-healthy-food.com/�


References

1. http://altmedicine.about.com/cs/govtregulation/a/VitaminAToxic

.htm

2. WHFoods:

http://whfoods.org/genpage.php?tname=nutrientprofile&dbid=5

0

3. Vitamin K:

http://www.nlm.nih.gov/medlineplus/druginfo/natural/983.html

4. http://www.aicr.org/foods-that-fight-

cancer/foodsthatfightcancer_leafy_vegetables.html

5. http://www.heart.org/HEARTORG/Conditions/More/MyHeartand

StrokeNews/Food-and-Medication-

Interactions_UCM_437377_Article.jsp

6. http://www.alkalizeforhealth.net/Lnutrientloss.htm

7. http://www.ncbi.nlm.nih.gov/pubmed/9713586

http://altmedicine.about.com/cs/govtregulation/a/VitaminAToxic.htm�

http://altmedicine.about.com/cs/govtregulation/a/VitaminAToxic.htm�

http://whfoods.org/genpage.php?tname=nutrientprofile&dbid=50�

http://whfoods.org/genpage.php?tname=nutrientprofile&dbid=50�

http://www.nlm.nih.gov/medlineplus/druginfo/natural/983.html�

http://www.aicr.org/foods-that-fight-cancer/foodsthatfightcancer_leafy_vegetables.html�

http://www.aicr.org/foods-that-fight-cancer/foodsthatfightcancer_leafy_vegetables.html�

http://www.alkalizeforhealth.net/Lnutrientloss.htm�

Documents

1 Copyright (c) 2012 Olga Krakovna condition. If you have a medical condition, such as food allergy or food intolerance, you are advised to seek medical opinions from health professionals