Move Over Popeye
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration of antioxidant vitamins A, C, and K and sulphur containing phytonutrients. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
But wait, it gets even better: Trader Joe’s has come up with a fantastic healthy snack idea using Kale. So if you are looking for a yummy snack idea that won’t totally derail your healthy diet, here it is!
Recipe Reprinted from Cooking with Trader Joe’s Cookbook: Skinny Dish!
1 bunch kale (about 10 ounces), stems removed, torn into chunks
1 tablespoon olive oil
1/2 teaspoon salt
Preheat oven to 350 degrees. Place kale in a 9-by-13-inch baking dish, drizzle with olive oil, and sprinkle with salt. Bake for 15 minutes. Stir and return to oven for about 15 more minutes until kale is crisped. Store in a zipper-sealed bag for up to 2 days.
Nutrition score per serving: 66 calories, 5g fat (0.5g saturated fat), 5.5g carbs, 2g protein, 2g fiber, 1g sugars