Kale is one of the most nutrient-dense foods you could add to your diet. It is an excellent source of vitamin A, C, K, B6, and folate, minerals like manganese, potassium, calcium and iron, and is a great source of the all-important fibre. Kale also contains important glucosinolates, organic sulphur and nitrogen containing compounds which activate enzymes for detoxification in the liver and help protect from carcinogens.

Kale grown in summer has more carotenoids, phytochemicals like beta-carotein, lutein and zeaxanthin, than kale grown in the winter. These carotenoids are important for vision and protecting the eyes. In fact lutein and zeaxanthin are stored in the retina of the eye and protect it from UV damage and have been shown to reduce risk of cataracts.

According to the American Cancer Society, leafy green veggies like kale lower the risk of lung, esophageal, mouth and pharynx (cavity behind nose and mouth) cancer. It was also found in one study that those who consumed kale regularly had a lower chance of contracting bladder cancer.

And cooking kale is super-easy. Just de-vein and rinse the kale in the sink and leave it to soak in cold water while you heat a pan on the stove (one that has a lid). Melt a tablespoon of coconut oil in the pan and throw in some diced onion and garlic. Once this has browned, take the kale out of the cold water, give it a good shake and add it to the pan. Throw in a healthy pinch of unrefined sea salt, turn it a few times with some tongs and cover the pan. The water on the leaves will steam the veg. Cook it for 5 or so minutes, stirring every so often. You're looking for the kale to be bright in colour and still retain some of its shape (not soggy). Serve and enjoy!


The Healthy Foodie is Doug DiPasquale, Holistic Nutritionist and trained chef, living in Toronto. You can email him with questions at dugdeep@gmail.com.