Raw Food Friend: Kale

by Susan on August 16, 2010

I have been in Boulder, Colorado for the last few days helping my daughter move into her new digs. As far as college “homes” go, she found a great house to share with some girlfriends. It has been an exhausting few days. We rented a truck packed up all her stuff, drove 6 miles and unpacked everything. Between boxes, assembling furniture, and organizing, it has been an exhausting few days. I will be back in my own bed tonight, sleeping soundly but missing my girls.

The first item on my agenda tomorrow morning will be hitting the Minneapolis Farmer’s Market. I need to restock my greens and at the top of the list will be kale. First because I am craving my favorite, Kale Chips, second, because after a bit of a exhausting trip, I feel like I need to refuel. And feasting on kale is a wonderful way to do that.

Kale provides one of the highest nutrition per calorie ratio. Kale is a part of the brassica family. Other members include cabbage, collard greens and brussle sprouts. High in calcium, lutein, iron, and Vitamins A, C, and K, kale has seven times the beta-carotene of broccoli! It is also a great source of fiber. But what makes kale really stand out are the phytochemicals sulforaphane and indoles which kale is abundant in. Research suggests that these important nutrients protect us against cancer.

Research has found that kale’s sulpher containing phytonutrients activate detoxifing enzymes in the liver that help neutralize potentially carcinogenic substances. When we eat kale, our genes increase production of enzymes involved in detoxification, and our bodies eliminate harmful compounds. Kale is one of the powerhouses in it’s ability to help our bodies be healthy.

It is interesting to note that when you lightly cook kale, the vitamin K content increases significantly. Food for thought.

You can find the recipe for my favorite Kale Chips here: Rawmazing Kale Chips

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{ 18 comments… read them below or add one }

Maggie(livingfoodjunkie) August 16, 2010 at 12:20 pm

I love kale! I think I might make a batch of kale chips too :)

I just came across your blog yesterday and I think it’s beautiful. Your pictures, advice, recipes, everything is just so well done. Congrats on a lot of hard work!



Eco Mama August 16, 2010 at 12:30 pm

Kale rules. And lucky you–in Boulder with your daughter, how fun!
Eco Mama


Rick August 16, 2010 at 2:45 pm

kale is my favorite green, period!


Tanya August 16, 2010 at 5:59 pm

KALE is my favorite! I’m addicted to it. And I just ate a ton of it, steamed. But now I want some more, after seeing this photo :)


Ronn August 16, 2010 at 8:03 pm

If I may ask a question of others who posted comments, specifically Rick, how do you consume your (raw) kale? In green smoothies? Salads? Just plain? I’d like to know, because I want to be eating more of it, but about the only way I can handle the strong flavor is in smoothies or kale chips. If I knew that some people like it just plain or in salads, etc., that would be motivation for me to learn to do it too, lol.


Susan August 17, 2010 at 8:33 pm

I just posted a kale salad that you will like. I am also adverse to the flavor of raw kale but love this salad. I used dinosaur kale in it. http://www.rawmazing.com/recipes/marinated-kale-salad/


Jessica @ Dairy Free Betty August 17, 2010 at 9:42 am

I heart kale and I LOVE kale chips soooooooo much! Thanks for the reminder, my garden runth over with kale right now, so it’s looking like a kale chip making day!!


Marcia August 17, 2010 at 6:03 pm

i am also addicted to kale and collard! beside the kale chips i am always including them on my juices!
I just finished a 72 days on green juice fasting and everyday i was at least with one kind of kale beside dandelion and collard – with celery+cucumber+parsley+cilantro+aloe vera+lime juice and ginger!!!!
So i will be preparing kale chips too this week! Craving them now!
Ah! Susan, Boulder is a great city right? I heard that they are the healthier city in USA!
What can you comment about it?
Sending you love and blessings


Susan August 17, 2010 at 8:31 pm

Marcia, I love Boulder. Would like to move there eventually. People are very healthy as they are playing in their mountains ( the rockies) all the time. My dessert cookbook was just picked up by a bookstore there and he expects it to do very well. I sure hope so!


Judith August 17, 2010 at 7:47 pm

I LOVE kale cut extremely fine and squeezed till soft. I put lemon and oil with it and wonder if you ever use this method to make your own ideas. It is addicting. I love how it tastes. You can add so many things to this but I imagine you have (or will) come up with
some really gourmet combination ideas. Look forward to learning more.


Marty August 17, 2010 at 8:02 pm

I too love kale, all varieties, and chips! OMG I thought I’d died and gone to heaven the first time I tried them!

The Engine 2 Diet, Rip Esselstyn’s book has a wonderful Kale Dip recipe I’ve been making. 1 bunch kale lightly steamed for 5 mins, 1/2-C steaming water, 1/2-C walnuts, 1/2 tsp salt. Blend in Vitamix adding more steamed kale water if necessary.it’s a lovely green and is great dip for other veggies. I’ve used a combo of green greens lightly steamed, fresh garlic and fresh lemon, as well as soaked almonds or pecans in exchange for the walnuts.


Faith Lubitz August 17, 2010 at 8:16 pm

Marcia- did you really go 72 DAYS on green juice? or 72 hours? if 72 days, did you lose a huge amount of weight? thanks- Faith


Jodi August 17, 2010 at 8:21 pm

I love Kale, either a good kale salad or kale chips but it’s one of my staples!
Love the photos as usual!


Eli August 17, 2010 at 8:53 pm

Ronn: When I first started with Kale, it had to be in a green smoothie. Over time I found those too sweet so I switched to “savory” green smoothies—instead of fruit they use other veggies and spices. Victoria Boutenko’s book has recipes and I used those. After a while I began to dislike the texture, so instead of a smoothie I would pulse the VitaMix a few times; I called these green chunkies; essentially I was drinking a salad. This evolved into just making a normal salad but with kale and collard and other greens instead of lettuce. (This also drew fewer comments at work.) I soak the dark greens in cold water for 15 minutes, they absorb some of it, maybe this is akin to sprouting? Anyway, it enhances the flavor.

But my real advice is that you have to take it a step at a time.

ps, I’ve found that I enjoy regular fruit green smoothies on occasion again, for variety.
pps, my son will drink the fruit green smoothies, and I’m sure he’ll devour the chips.


carol August 19, 2010 at 12:21 am

Which Boulder store selling book?


Rose August 17, 2011 at 3:53 pm

Just joined your website after going through several raw foods sites and really love your recipes! Boulder!! Did you get to our Farmers Market? We have a house in Nederland 17 miles directly west of Boulder we are going to start renting as a vacation place as we moved “down below”. If ever coming to visit your daughter and would love to stay in the mountains and would be interested in “bartering” let me know. I am just starting the raw foods and considered taking classes but would love to spend time learning from you in exchange for a place to stay.


Cheryl October 21, 2013 at 9:01 pm

Can the kale chips be made another way if l do not have a dehydrator?


Susan October 23, 2013 at 1:00 pm

You can try making them in an over with really low heat but it is very hard to keep the temps low enough to stay raw. Cheers!


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