Flash Flood Warning

Centsable Health: Kale

This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

Dark, leafy greens like kale are popping up in everything from salads to soups. Along with flavor and texture, hearty kale can take any simple supper to a superfood supper by supplying a surplus of vitamins and minerals. Kale has been shown to help maintain healthy bones, skin, eyes, immunity and blood pressure, just to name a few. Look for kale that is dark green and store it in a plastic bag in the refrigerator for 3 to 5 days.

Tropical Kale Smoothie
Makes 2 servings
Total time: 5 minutes


  • 1 cup chopped, frozen peaches
  • 1 cup chopped frozen mango
  • ½ cup vanilla low-fat yogurt
  • ½ banana
  • ½ cup kale
  • ½ cup ice cubes



COMBINE all ingredients in a blender and mix until smoothie reaches desired consistency.

Nutrition information per serving: 166 calories; 1 g fat; 1 g saturated fat; 3 mg cholesterol; 4 mg sodium; 37 g carbohydrate; 3 g fiber; 5 g protein


Kale and Pear Salad
Makes 6 servings
Total time: 10 minutes


  • 1 cup canned pears, drained
  • 3 Tbsp. red wine vinegar
  • Pinch of salt
  • 2 Tbsp. extra virgin olive oil
  • 8 ounces kale, rinsed and chopped
  • 1 medium pear, chopped
  • ¾ cup sunflower seeds
  • ½ cup blue cheese, crumbled



COMBINE canned pears, vinegar and salt in a blender or food processor. BLEND until smooth; slowly ADD oil. In a large bowl, TOSS kale, pear, sunflower seeds and blue cheese. TOP with pear dressing.


Nutrition information per serving: 237 calories; 16 g fat; 4 g saturated fat; 182 mg sodium; 18 g carbohydrate; 4 g fiber; 8 g protein

Notice: you are using an outdated browser. Microsoft does not recommend using IE as your default browser. Some features on this website, like video and images, might not work properly. For the best experience, please upgrade your browser.