Spotlight on Kale

Kale has risen to fame as one of the most beloved superfoods and for good reason. Packed with an impressive array of vitamins, minerals, and antioxidants, kale offers numerous health benefits that make it a worthy addition to your diet.

Health Benefits

Kale is rich in nutrients. Loaded with vitamins A, C, and K, as well as minerals like calcium, magnesium, and potassium. These nutrients play crucial roles in various bodily functions, from bone health to immune support. The fiber and potassium in kale support heart health by reducing cholesterol levels and lowering blood pressure, thus decreasing the risk of cardiovascular diseases.

Shopping and Storage Tips

When buying kale, look for firm, deeply colored leaves without any yellowing or wilting. Store kale in the refrigerator, preferably in a plastic bag to maintain moisture. It can last up to a week when stored properly.

Cooking Tips

To make kale more tender and palatable, massage it with a bit of olive oil and lemon juice for about 1-2 minutes until the kale begins to soften. This helps break down the tough fibers and natural waxy coating. It also reduces bitterness.

Kale can be enjoyed raw in salads, blended into smoothies, or cooked in various dishes such as soups, stir-fries, and pasta. Experiment with different cooking methods to find your favorite.

Incorporating kale into your diet is a simple and effective way to boost your overall health. Whether you’re looking to support heart health, reduce inflammation, or simply enjoy a nutrient-packed meal, kale is a versatile and delicious choice that deserves a place on your plate. So next time you’re at the grocery store, don’t forget to pick up some kale and start reaping its numerous benefits today!

Try our recipe for Pear and Kale Salad. A fun spring salad to add to your lunch or dinner rotation. Serve with your choice of protein like grilled chicken or salmon for a complete meal.

Pear and Kale Salad


1 bunch kale, washed, removed from stalks & cut into bite-sized pieces

Juice of one lemon, divided

Drizzle of extra-virgin olive oil plus ¼ cup for making the dressing

2 teaspoons honey or agave nectar

Freshly ground black pepper

1 pear, diced small (about 1 cup) can substitute other fruits if desired.

2 rounded tablespoons slivered almonds


  1. In large serving bowl, add the kale, juice from one half of the lemon, and a drizzle of oil. Massage until the kale starts to soften, 1-2 minutes. Set aside while you make the dressing.
  2. In a small bowl, whisk lemon juice from the remaining half lemon with the honey and freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms.
  3. Pour the dressing over the kale, add the pear or other fruit of choice and almonds.
  4. Toss and serve. Keeps well in the refrigerator for up to 2 to 3 days.

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