5 Things to Know About Kale

Salads. Stews. Juice. Chips. Shampoo. Kale seems to be everywhere these days—and we couldn't be more excited about it. Although kale is considered to be quite on-trend, this leafy green has been cultivated for more than 2,000 years. Only recently (thanks to modern science and technology) we've been able to discover the health benefits kale provides. The vitamins and minerals found in this plant have potential medicinal value, hence the reason for its popularity. We’re putting a spotlight on this superfood—let’s explore how it helps you nourish to flourish.

#1 - The Dish on Kale

When it comes to kale, there is truly no one size fits all. It's a versatile veggie that's easy to add to almost any dish. The rugged leaves stand up well to cooking, while providing a nice crunch to everything from soups to skillets. Next time you plan to cook with spinach, opt for kale to add an extra punch of nutrients (and your body will thank you). Here's a breakdown of different ways to consume this superfood.

• Raw: Depending on the type of kale you're using, massage a few leaves and add them to a great salad with whole grains for a nutrient-boosting bite. You can find raw kale in many of the meals in our menu, such as our Kale & Quinoa Caesar Salad.
• Sautéed: Nothing is easier (and more delicious) than a simple sautée with kale and a few of your favorite ingredients. Ideas? Include olive oil, lemon juice, garlic, salt and fresh ground black pepper.
• Stewed: Take comfort in a dish featuring hearty ingredients in a slow-cooked stew. We love cozy kale recipes like a Coconut Soup with Sweet Potatoes and Kale.
• Sauces + Dips: Create a Creamy Kale Artichoke Dip with crisps or a Kale Pesto tossed in pasta. You can't go wrong with these favorites.
• Smoothies: Make your morning even more spectacular with our TropiKale Smoothie topped with homemade granola. The vitamins and minerals in it will make sure you rise and shine.
• Chips: That's right! Crispy, crunchy Kale Chips are easy-to-make and can be seasoned with anything from salt and pepper to nutritional yeast.

#2 - Kale Tops Nutrient Density 

There’s been some culinary controversy on what greens are better for you—kale vs. collards, kale vs. spinach, kale vs. broccoli, and others. We’d like to think that kale would never turn against another cruciferous cousin (because we love all plants equally). However, kale does beat most greens when it comes to nutrients. 

Here are some density details on what 1 cup of kale contains:

• Only 33 calories
• 684% DV of vitamin K
• 134% DV of vitamin C
• 206% DV of vitamin A
• 2 grams of protein
• As well as iron, folate, omega-3s, magnesium, calcium, iron, and fiber.

BAM! Now that’s what we call nutrient density. 

#3 - Kale is Vast and Varied

We all love a crispy, crunchy kale salad, but there's more to this multifaceted veggie. It comes in dozens of varieties that range in taste and color including lacinato, redbor, gulag stars, true Siberian, red Russian, white Russian, dwarf blue vates, red Nagoya, Chinese kale, sea kale, and the six-foot tall walking stick kale. You read that right—six-foot kale! 

• Curly kale: You're probably most familiar with this variety, since curly kale is what you find in most grocery stores. Depending on how you prepare it, the curly edges and frilled border tends to taste peppery and bitter. However, if harvested in the winter season, curly kale can taste much sweeter. 
• Lacinato/dino/or black kale: The textured, flat leaves tend to border on a black or blue shade. The notes are a bit sweeter and milder—not to mention easier to prepare than curly kale since the flat leaves don't need to be massaged. 
• Siberian kale: This variety comes from a different family altogether, more closely related to the rutabaga. This leafier, greener version is softer and milder in taste, making it a truly versatile green. 
• Chinese kale: You might be more familiar with its other name—Chinese broccoli. Because of its flavor, it receives this moniker, but more noticeably bitter than broccoli. The stalks are thick, but edible and require more time than the leaves to cook. It's the perfect addition to your next stir-fry!

#4 - Kale Decor and Decorations

Up until 2013, Pizza Hut was the largest buyer of kale in the United States—but not for the reason you think! Before the boom, kale was often used as a garnish by major food chains. Pizza Hut patrons may recall that salad bars were often adorned with a leafy green vegetable used to conceal ice (and elevate your in-dining experience, obviously). In 2012, the chain purchased almost 14,000 pounds of kale for this reason. We like to think they have great taste in decor. 

#5 - Kale Gets to the Root of Hair Health

Get ahead of healthier hair with kale! That’s right—kale can be just as good for your scalp and hair as it is for your overall health. Specifically kale extract, it is known to hydrate and strengthen hair, boost cellular turnover, and promote growth. In other words, kale can be the answer to some of your biggest hair concerns. Products that contain kale extract can help detox the scalp and control sebum to promote healthier hair growth. 

Here’s a DIY hair mask that you can create at home:

Ingredients:

• 1 banana
• ½ cup pure kale juice
• Shower cap

Combine the banana with the kale juice in a food processor or blender. Massage the mixture into your hair and scalp and cover with your shower cap. Leave it on for 30 minutes, then rinse with warm water. This mask will help by fighting frizz and hydrating hair—say goodbye to lackluster locks!