The Green King: Kale

Of all super food, Kale is the king in the kingdom of Greens. It is one of the healthiest and most nutritious plant foods. Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.

Kale is a popular vegetable, a member of the cabbage family. It is related to the cruciferous vegetables like cabbage, broccoli, cauliflower, and brussels sprouts.

Here is 10 reasons why you would like Kale:

Kale is the most nutrient dense foods

A single cup of Kale has a total of 33 calories, and very little fat. A large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.

Loaded with powerful anti-oxidants

Kale, like other leafy greens, is very high in anti-oxidants. This includes beta-carotene, vitamin C, as well as various flavonoids and polyphenols. Anti-0xidants are substances that help counteract oxidative damage by free radicals in the body. Oxidative damage is believed to be among the leading drivers of ageing and many diseases, including cancer. Flavonoids quercetin and kaempferol are found in relatively large amounts in kale. These substances have been studied intensely and found to have powerful cardioprotetive, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects.

Excellent Source of Vitamin C

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times as much as spinach. Kale might possibly be the world’s best source of Vitamin C. Vitamin C serves many vital functions in the body’s cells, and synthesizing collagen.

Kale helps lower cholesterol and reduces risk of heart diseases

Kale has substances called bile acid sequestrants that binds bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body. And over time, it reduces risk of heart diseases.

Best Source of Vitamin K

Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount. The form of vitamin K in kale is K1, which is different from Vitamin K2, which is commonly found in fermented soy foods and certain animal products. Vitamin K is an important nutrient that is critical for blood clotting.

Kale is packed with cancer-fighting substances

Kale is loaded with compounds that are believed to have protective effects against cancer. This includes sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.

It also contains a idole-3-carbinol, another substance that is believed to help prevent cancer. Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers.

Kale is very high in Beta-Carotene

Kale is high in beta-carotene, an antioxidant that the body can turn into Vitamin A. Hence, Kale can be an effective way to increase the body’s levels of Vitamin A.

Kale is a good source of minerals

Kale is a good, plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions. It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease.

Kale contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease.

Kale has an edge over other leafy greens like spinach. It is low in oxalates, substances found in some plants that can prevent minerals from being absorbed.

Kale is high in powerful nutrients that protect the eyes

Carotenoid antioxidants, lutein and zeaxanthin, are nutrients that can help prevent ageing and worsening of the eyesight. These antioxidants can be found in large amounts in kale.

Kale should be able to help you lose weight

Kale is low in calories and high water content, kale has a low energy density. Despite the low amount of calories, it does contain small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.

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Kale and Quinoa Patties

Great as an appetizer or even as a light and healthy snack, this recipe calls for the use of Kale and Quinoa, a combination of power foods. Kale is definitely one of the healthiest and most nutritious green. It is loaded with powerful medicinal properties. It has a refreshing crunch and unique flavor. Quinoa is a good source of protein and a good substitute for rice, wheat and other starchy grain produces. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. This recipe will cook up delicate yet flavorful meat-free patties.

Prep Time: 25min
Cook Time: 15min


1 cup quinoa
5-6 large kale leaves
4 large eggs, beaten
1/2 cup fat free grated parmesan cheese
3 spring onion, diced
3 cloves garlic
1 tsp salt
1 tsp cumin
1/4 cup chopped cilantro or parsley (plus more for serving)
1/2 lemon (both the zest and juice)
1 cup breadcrumbs
6 tbsp safflower or vegetable oil (divided, plus more for serving)
1 avocado


  1. Rinse quinoa and then combine it in a medium saucepan with two cups water. Let it soak for about 15 minutes, bring it to a boil then reduce to a simmer and put the top on the pan. Simmer for 20 minutes, remove the lid, fluff with a fork and let come to room temp.
  2. Steam kale leaves for about 30 seconds, just to soften a little then chop into small pieces. In a large bowl combine the cooked quinoa, the kale pieces, eggs, parmesan cheese, spring onion, garlic, salt, cumin, parsley, the zest from 1/2 a lemon and the bread crumb.
  3. Combine well. Heat 3 tbsp of the oil over medium heat in a high sided skillet. While that’s heating up, form your patties using an ice cream scoop for uniformity.
  4. Cook six patties at a time, so as not to crowd the pan. Cook on each side for about 5 minutes until golden brown and then put those six in an oven on a cooling rack on a baking sheet then turn the oven to 200 degrees to keep hot while you make the next six patties.
  5. Dump out any remaining oil from the first batch and re-heat 3 more tbsp before making the second batch.
  6. Serve the patties topped with avocado slices, sea salt, cilantro or parsley leaves, a squeeze of lemon juice and a drizzle of olive oil.
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