Kale 101 – Everything you need to know about this superfood.

Kale, chances are you’ve heard about this trending green vegetable on your favourite #cleaneating Instagrams, in your local organic supermarkets, or from that friend of yours who’s extremely strict diet puts yours to shame. While we’re not so much about the restrictive diet, we do love kale and all of its magical health benefits. And the good thing is, it’s super easy to add into your usual diet if you just know how! So we thought we’d break it down for you so you can also boast about your clean eating next post-yoga brunch.

Kale is a vegetable that offers so many health benefits that it has outranked vegetables of it’s kind and been hailed as a “superfood”.The ANDI scale, a system for rating the “nutrient density” of all foods has ranked Kale with a perfect score of 1000 on the Aggregate Nutrient Density Scale (ANDI) even science can’t deny this food has got it all going on! Only three other vegetables have been ranked with a perfect score – Collard Greens, Mustard Greens and Watercress.

Kale does not disappoint when it comes to the vitamins it provides. It is high in vitamins A, C and E. Along with that, it is high in omega-3 fatty acids, fibre and potassium. Looking for a vegetable that supports heart health and offers cholesterol-lowering benefits? Kale’s got your back there too! It has also been known to lower the risks of different types of cancer – ranging from cancer of the bladder, breast, colon, ovary and prostate. Not to mention it also contains antioxidant and anti-inflammatory benefits that aim to aid in the avoidance of chronic inflammation and oxidative stress.

There are so many ways that you can consume kale. Not everyone enjoys the raw vegetable the way it is, so here are some options that you can consider. From raw kale to cooked or steamed, find something that suits your tastebuds and your schedule.

Mix raw kale with your salad – Kale is a tough vegetable so it might take some effort massaging the vegetable and adding some dressing, it will soften up and become easier to eat.


Bake kale chips – There are many recipes online that range in cooking time from 20 -40 minutes. You can season them with salt or even smoked paprika for a little spice. Just remember they aren’t supposed to taste like they have been burnt!

Kale soup – Not many people enjoy chewing very long on vegetables to break them down. How about throwing some kale into a pot of soup and let the hot water do the work for you? This softens the leaves and makes it much easier to eat.

Kale smoothie – Kale has a taste that some might take some getting used to. You can mask some of the taste of kale by mixing it with other green veggies such as spinach, cucumber or even fruits like mango and strawberries. Add milk and ice before blending for the perfect consistency.


 Kale supplements – For those who are constantly on the go and find themselves in too much of a rush to shop consistently for fresh food, supplements may be a great idea. Just remember, supplements do not replace the actual food and that it is always better to consume the fresh vegetable.

Now that you are armed with all of this information, you might be wondering, “How much Kale should I consume in a day?” It is important not to overdo the consumption of a particular food just because it offers a whole lot of nutrients.

Just like any other food, everything should be consumed in moderation, including kale. Consuming too much potassium may be harmful for people whose kidneys are not fully functional as they will struggle to remove the excess potassium from the blood. There is also the possibility that a cup of cooked kale may also interfere with the activity of blood thinners. Hence, it is vital that such information is discussed with your doctor before you proceed to incorporate kale into your diet.

All in all, we are certain that the kale phenomenon won’t be dying down any time soon. Jump on the bandwagon and make the best of the benefits this superfood has to offer. Come on down and pick up a fresh bunch at Peaches today!