Kale: Nutrition Info, Healthy Recipes & More

Aug 3 2016
Question@2x Dear Hungry Girl,

I've heard kale is healthy, but I have no clue how to incorporate it into my diet. Chewing on raw kale isn't my thing. Too bitter! Any ideas?

Confounded by Kale
Answer@2x Hi Confounded,

You've come to the right place! Kale has blown up in popularity over the last few years, and you're not the first person to wonder exactly why and what to do with it. Here's everything you need to know...

The Basics

Kale
2 cups raw kale: 37 calories, 0.5g total fat (0g sat fat), 44mg sodium, 7g carbs, 2g fiber, 0.5g sugars, 2.5g protein

SmartPoints® value 0*

Kale is super nutritious, even more so than some other leafy greens. In addition to its respectable protein and fiber counts, kale is loaded with vitamins C, K, and A. Plus, it's packed with antioxidants like beta-carotene and quercetin (which has been linked to heart health) and compounds that protect against cancer.

Tips 'n Tricks

Bake it into chips. The best starter technique for kale skeptics? Baking it into a crispy swap for potato chips! A little salt and olive oil spray is all you need. Get the full recipe here.

Tenderize it. Turned off by the slightly tough texture? Massage your kale... Seriously! If you knead kale with your hands for a few minutes, you'll break down the rough feel. Now if only kale could be trained to massage us in return...

Marinate it. Another way to make kale more tender is to marinate it in salad dressing overnight. Just make sure the dressing is relatively low in calories, fat, and sugar so you don't counteract the great nutritional benefits of the kale. My number-one pick? Newman's Own Sesame Ginger Dressing. Yum!

Add it to soup recipes. Kale can stand up to the long cook time of soups and stews without turning to mush, and it it'll add an extra pop of nutrition. I especially love adding it to chicken recipes like this one!

Chew on this:

Today, August 3rd, is National Watermelon Day. You can have about 2 1/4 cups of chopped watermelon for just 100 calories. Wow!

Make sure your pals know that kale has style and substance. Click "Send to a Friend" now!

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SmartPoints® value* not what you expected? We follow the same method as Weight Watchers when calculating the SmartPoints® value* for a recipe: We add up the SmartPoints® values* of the individual ingredients. (Many foods have a value of zero and remain zero in recipes.)

*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.