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Superfood of the Month: Kale

Kale in sautee pan

Dec. 1 2023

This leafy green is not just a trend; Kale is a full-fledged superfood that packs a serious nutritional punch. From heart health to weight loss, kale offers a myriad of benefits that go beyond its culinary versatility. 

Health Benefits of Kale 

  • Rich in Nutrients: High in vitamins A, K and C. 
  • Anti-inflammatory: Contains omega-3 fatty acids that help fight inflammation. 
  • High in Antioxidants: Includes quercetin and kaempferol. 
  • Good for Heart Health: Can lower cholesterol levels. 
  • Weight-loss Friendly: Low in calories, but high in water content. 
  • Good for Eye Health: Contains lutein and zeaxanthin. 
  • Cancer-fighting Properties: Rich in compounds believed to have protective effects against cancer. 
  • Improves Digestion: Fiber content for the digestive system. 
  • Detoxifying: Has isothiocyanates made from glucosinolates. 
  • Boosts Immunity: High levels of vitamin C. 

Blackened Salmon with Lemon-Garlic Kale

Blackened Salmon with Lemon Garlic Kale


  • 1 tsp blackened spice 
  • 4 T oil 
  • 4 oz salmon fillet 
  • 1 bunch of kale 
  • 1 T garlic, chopped 
  • ½ T honey 
  • 1 T lemon juice


1. Preheat the oven to 375°F. 

2. Prepare salmon by using a tablespoon of oil to grease a rimmed sheet pan. Place salmon filets, cut skin-side down, on the pan, leaving space between them. Drizzle salmon with 1 tablespoon of oil. Sprinkle blackened spice evenly over the salmon. 

3. Prepare the kale by sautéing it with the remaining 2 tablespoons of oil, minced garlic, lemon juice and a pinch of kosher salt; cook until kale is tender. Arrange it all around the bottom of a 2-inch-deep pan. 

4. Place the pan in the oven and roast for 12 to 14 minutes for medium-cooked salmon. Remove the pan from the oven and drizzle honey over the fish. Place in the pan over the sautéed kale. Serve immediately. 

Nutrition: Calories: 400; Protein: 25g; Fat: 28g; Carbohydrates: 15g

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Disclaimer: This blog is intended for general understanding and education about Lexington Medical Center. Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider.