Kale is high in nutrients and low in calories, making it one of the most nutrient-dense foods on the planet. Kale is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. 

Kale holds its texture well in cooking and can be steamed, stir fried, roasted or eaten raw. You can add it to smoothies, make kale chips, wilt it in soup, mash it with potatoes or turn it into pesto. Always remove the middle rib, as it tends to be overly tough and fibrous and imparts a more bitter taste when eaten. Remove the rib by hand or with kitchen shears. 

Health Benefits 

High in Vitamin C 

Kale is extremely high in vitamin C. A single cup of raw kale contains more vitamin C than an orange. 

Lowers Cholesterol 

Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective. 

High in Vitamin K 

Vitamin K is an important nutrient involved in blood clotting. A single cup of kale contains seven times the recommended dietary allowance for vitamin K. 

Nutrient and Mineral Rich 

Many important minerals are found in kale, and some of these minerals are generally lacking in the modern diet. These include calcium, potassium and magnesium. 

May Improve Eye Health 

Kale is high in lutein and zeaxanthin — two nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.

Chicken Sausage and Kale Stew 

Ingredients 

• 1 T extra-virgin olive oil 

• 1 large onion, diced 

• 4 c kale, torn into bite-size pieces and rinsed 

• 28 oz reduced-sodium chicken broth 

• 4 plum tomatoes, chopped 

• 2 c potatoes, preferably red-skinned, diced, cooked 

• 1 tsp fresh rosemary, chopped 

• ½ tsp freshly ground pepper 

• 1 12-oz package of cooked chicken sausage, halved lengthwise and sliced 

• 1 tsp apple cider vinegar 

Directions 

1. Heat oil in a Dutch oven over medium-high heat. Add onion and kale, then cook, stirring often, until the onion starts to soften (5 to 7 minutes). 

2. Stir in broth, tomatoes, potatoes, rosemary and pepper. 

3. Cover, increase heat to high and bring to a boil, stirring occasionally. 

4. Reduce heat and simmer, covered, until vegetables are just tender (about 15 minutes). 

5. Stir in sausage and vinegar and continue to cook, stirring often, until heated through (about 2 minutes more). 

Nutrition Information 

SERVES 6 
Calories Per Serving: 196
Carbohydrates: 21.8g
Protein: 13.1g
Fiber: 2.8g
Sugar: 4.9g
Fat: 6.8g
Saturated Fat: 0.6g
Cholesterol: 40mg
Sodium: 330.4mg