Weight Loss Wednesday: Kale

     Kale. It seems like for months I’ve been hearing and reading about this “superfood” everywhere. I’ve seen it on blogs, in magazines, other online articles. What’s all the hype about? Well, having a few servings a week can offer huge benefits.
     According to WebMD, a cup of Kale contains 36 calories, 5 grams of fiber and is an excellent source of calcium, vitamins A, C, B6 and K, magnesium, copper, potassium, iron, manganese, and phosphorus. That’s a lot of vitamins and nutrients!
     Vitamin K, especially, is beneficial because it can reduce the risk of cancer and is important for a variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.
     Some things to be aware of when eating kale is that vitamin K can interfere with anticoagulent drugs, so is you are taking any, consult with your doctor before including kale in your diet. Also, kale contains oxalates, which can interfere with the absorbtion of calcium, so save your other calcium rich foods for another meal!
     Now, kale is an aquired taste. It is similar to spinach or greens. You can eat it cooked or raw. I recommend completely removing the stems, since that is the bitter part. One increasingly popular way to prepare kale is kale chips.

kale chips

     To make kale chips, tear the kale leaves (a bunch worth) into chip size pieces. Mix the leaves with 1 TBSP olive oil and massage the oil in the leaves so they are all lightly coated with oil. Lay them out on a couple of baking sheets. Do not overlap or they won’t crisp properly.
     Very lightly sprinkle with sea salt and bake at 400 degrees about 20 minutes, or until crispy. go easy on the salt. It is easy to oversalt!
     Now, I’m not going to say these taste just like potato chips. Because they don’t. Some people who have gotten very accustomed to kale chips think they are a perfect substitute for potato chips. And they are in the sense that they provide that salty, crunchy flavor. But like I said–aquired taste.
     Another recipe I tried was this Tuscan kale salad.

tuscan kale salad

     To make this salad you will need:
     1 cup of kale leaves (stems removed)
     1 TBSP olive oil
     1 mashed clove garlic
     1 tsp lemon juice 
     1-2 TBSP shredded parmesan cheese

     Mix together garlic, olive oil and lemon juice. Add to kale and allow to sit about 5 minutes. Add the cheese and toss. Enjoy!
     I hope you’ll try out this superfood if you haven’t already. I’m trying to consider more ways to get kale into my diet too!


  1. Jerry Marquardt says

    I love the nutritional factors with eating Kale. It certainly make great soup. I thank you for this great and enlightening post.

  2. I made kale chips and loved them. I’ve also tried making kale chips with toppings and that came out good, too. Much less expensive than buying them. But I haven’t made them since, they seem more of a novelty, but if teens will eat them, so much better than regular chips for a snack!

  3. Call me crazy but I love Kale, I can’t wait to try this recipe, I’m sure I will love it.
    Donna recently posted…A Beary Merry Holiday HopMy Profile

  4. I never tried Kale – a must. Thanks.

  5. Amber Ludwig says

    I have juts recently tried these and they are AMAZING!!! I love them and shockingly so does my 3 year old!! So guess what this mama is making soon?!!? 😉

  6. Allyson Bossie says

    I am absolutely in love with kale. I haven´t added garlic and parm to it yet but that sounds so tasty!

  7. I always wanted to make Kale chips and now I know how. I know the ones made at home will be even better than store bought.
    Donna recently posted…Suze likes, loves, finds and dreams: French Days: French Bio Beauty GiveawayMy Profile

  8. David Fultner says

    This sound GREAT. we are growing kale in the garden.

  9. Judith Martinez says

    I’ve been eating kale some lately but only cooked. I can’t quite do it raw.

  10. I am not sure I have ever had Kale, don’t believe I have. My kids love salads so maybe this would be good to try. Looks great in the pic

  11. I love Kale and I am always looking for new ways to incorporate it into my diet. I would love to try this! Thanks for sharing!

  12. I love kale! A friend brought me a really delicious kale salad after I had my son. It also included kielbasa sausage and some type of white bean. Yum!

  13. Marcia Lee says

    Crunchy, salty flavor is where I am coming from when you mention snacks. I put kale in my smoothies and think that I could easily transition to Kale Chips.

  14. cheryl lister says

    I’ve made and enjoyed kale chips (although I will try the massage of the oil into the kale and see what difference that makes over just stirring the oil in). I’ve never eaten kale raw but the salad sounds tasty. Will give it a try.

    • An Ordinary Housewife says

      Raw kale definitely takes some getting used to. Many people don’t care for it. But it is very good for you. 🙂

  15. kristin sims says

    Interesting facts from WebMD….I love salad but have never tried Kale. Your recipes have made me curious, thank you for sharing.

  16. I purchased kale chips in bags at a store; they were spiced up with something bitter though. I am trying to figure out what to sprinkle on them once cooked that would enhance the flavor.

  17. I have a bunch in the fridge now. Kale is new to me. I think I will try making the crisps. Have you ever tried the chips with any herbs…garlic powder, italian seasoning?

  18. I love Kale but have not tried the chips and they sound really good

  19. You actually made Kale look appetizing…haha, i’ve never tried it but I know I should and that it is super good for you!

  20. I have never eaten or cooked with Kale though I know that it is supposed to be great for you. I think the Kale Chips would be a good start.

  21. I was looking for ways get more kale in my diet and voila! your post is the solution! I was specifically confused about making kale chips but your recipe explains the entire process so now I’m set. Thanks for sharing!

  22. Melissa Rimes says

    That looks pretty good. I’ve been wanting to try kale. Dr. Oz was talking about it on his show earlier this week.

  23. susanalban says

    Thanks for the recipe! I keep thinking to add kale to what we eat around here and this is helpful!

  24. Carla Bonesteel says

    I like spinach, and other greens…I just can’t wrap my tastebuds around Kale…

  25. Sounds good. Thank you for sharing.

  26. I love spinach and I have been wanting to try kale so I’m going to pick some up on my next grocery shopping trip.

  27. I would love to find some good recipes for kale. I have tried kale chips and those aren’t for me. The Tuscan kale salad looks delicious. I would love to eat healthier and I think kale would be a great place to start. Thank you for the great post!

    Jennifer Hedden
    [email protected]

  28. Kale chips are yummy but I love kale in my morning fruit smotthie, too!

  29. Hmm Kale ive had kale fried chips before but i dont think those are so good for you seeing how they were fried lol

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