Kale Yeah!

kale2Do you know how to cook with kale in your dishes? How could adding kale to your dishes and diet benefit your lifestyle? There is more information and research about kale that we are not aware about. Two key concepts about this issue are nutrition benefits and cooking with kale.

Nutritional Benefits 

Three main vitamins that can be discovered in kale are Vitamin A, C, and K. Vitamin A is abundantly beneficial for your skin. Vitamin C helps keep your immune system functioning properly. The immune system keeps you from getting sick from the flu and cold, for example. Vitamin K helps support your bones from becoming weak. It also can restore some bones to become stronger. This may prevent later illnesses pertaining to bone health in the future.

Kale has other qualities that could potentially decrease the risk of numerous diseases such as diabetes and cancer. Kale is a beneficial factor for a common disease in elderly called macular degeneration. This disease can result in a decrease of eye vision. Having kale in your diet can decrease your risk of this disease significantly. Overall, adding kale to your diet will be very beneficial for your health.

Cooking with Kale 

Along with many health benefits of kale, it is very easy to cook with or use on its own. Kale does not take up a lot of time to prepare for your dish. All you have to do is to wash with water very well and cut leaves if desired.

Kale can be added to many different dishes. These include smoothies, soups, stews, stir fry, salads, pasta, and on pizza. Kale is a hearty vegetable that can be added to a dish cooks for a long amount of time like soups, stews, and pasta. Even after that time, it will still keep its color and crunchy texture.

Campus Tips or Do at Home

  • Add kale to your smoothie
  • Ask for kale options
  • Request kale on your pizza


Kale Chip Recipe

  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon salt


1. Preheat oven to 350 degrees F. Line a cookie sheet with parchment paper.

2. Remove kale leaves from thick stems with a knife and tear into bite size pieces. Wash and thoroughly dry kale. Drizzle kale with olive oil and sprinkle with salt.

3. Bake until the edges brown, but not burn for 10-15 minutes.

Created by: Emma Regula NACUFS Intern

Mindy Diller, MS, RDN, LD Registered Dietitian Nutritionist mindy.diller@ttu.edu


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