Centsable Health: Kale

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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

Ingredients

  • 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

 

Directions

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

 

Directions

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