Kale may not be the first choice of an average person but it is certainly one of the healthiest. The benefits the leafy green offers are many-fold; notably, it is rich in nutrients and has amazing disease-fighting properties.

Namely, Kale is packed with vitamins A, C, and K, essential minerals (calcium and iron), and fibers. Vitamin K is critical for bone health, blood clotting, and cardiovascular health, making kale one of the essential ingredients in every kitchen. What’s more, kale is low in calories and, as such, suitable for people concerned about their weight.

Antioxidant Properties

Kale is a potent source of antioxidants, the most notable of which include β-Carotene (in the form of vitamin A), quercetin, and kaempferol.

Quercetin possesses protective abilities against tissue injury. Kaempferol fights free radicals by modulating apoptosis, angiogenesis, inflammation, and metastasis. The antioxidants help combat oxidative stress and reduce the risk of chronic diseases.

Like all greens, kale is rich in dietary fiber, which promotes a healthy gut and creates a feeling of satiety. Due to the latter, it is an extremely good choice for people looking to reduce calorie intake.

Of late, it’s been proposed that kale helps fight cancer, chiefly due to it containing sulforaphane, which demonstrates anti-cancer properties. Research is ongoing, though, but that doesn’t make kale a worse choice for that.

Vision Health

Kale's high content of carotenoids, specifically lutein and zeaxanthin, makes it a perfect choice for maintaining eye health. Lutein and zeaxanthin are known to help reduce the risk of age-related macular degeneration (AMD) and cataracts.

In addition, kale helps protect the eyes from oxidative stress.

Heart Health, Liver Support and Blood Sugar Regulation

The fiber, potassium, and omega-3 fatty acids found in kale can help lower blood pressure, reduce cholesterol levels, and support overall cardiovascular function.

Also, kale’s sulfur compounds support the detoxification process, which chiefly takes place in the liver. It assists in breaking down and removing toxins from the body.

Creative Kale Dishes

Kale can be prepared in many ways. From snacks to soups to smoothies, this versatile green can enrich any meal and leave the consumer healthier in the long run.

Here are our easy-to-prepare top picks.


For those who prefer their greens in liquid form, kale is a perfect addition to smoothies. Blending kale with fruits like bananas, berries, or citrus creates a refreshing and nutrient-rich drink.

The mild bitterness of kale is masked by the natural sweetness of fruits, making smoothies a perfect choice for anyone.

Kale Pesto

Ever thought of adding kale to your favorite pesto recipe? The result may surprise you!

Here’s how to prepare our favorite kale pesto:

Blend kale with basil, garlic, pine nuts, Parmesan cheese, and olive oil. Consume it with pasta, sandwiches, or as a condiment.

Soups and Stews

Kale in soup is an ideal choice. The same applies to stews. Literally, any recipe can benefit from the addition, from minestrone to chicken stew to lentil soup.

One notable virtue of kale is that it holds its shape during cooking. A tasty and eye-pleasing dish guaranteed!

Here are some creative ideas.

Tuscan White Bean and Kale Soup

This recipe from Tuscany combines cannellini beans, kale, tomatoes, and aromatic herbs.


1 cup dried cannellini beans (soak overnight)
1 bunch kale (stems removed and leaves chopped)
2 cloves garlic, minced
1 onion
2 carrots
2 celery stalks
1 can diced tomatoes
4 cups vegetable broth
1 teaspoon dried thyme
Salt and pepper to taste
Olive oil


Sauté garlic, onions, carrots, and celery in olive oil until softened. Add soaked cannellini beans, diced tomatoes, vegetable broth, and thyme. Bring to a boil. Reduce heat and simmer until beans are tender.

Add kale and continue simmering until the kale is tender. Season with salt and pepper to taste. Serve hot.

Chicken and Kale Noodle Soup

For those who prefer simplicity, go for chicken and kale noodle soup. Ingredients are easy to come by, making it a perfect choice for any occasion.


2 boneless, skinless chicken breasts
1 bunch kale (stems removed and leaves chopped)
2 carrots
2 celery stalks
1 onion
3 cloves garlic
8 cups chicken broth
1 cup egg noodles
1 teaspoon dried thyme
Salt and pepper to taste
Fresh parsley for garnish


Bring chicken broth to a simmer. Add chicken breasts. Cook until fully cooked. Remove chicken. Shred. In the same pot, sauté onions, garlic, carrots, and celery until softened.

Add shredded chicken, kale, egg noodles, and dried thyme. Simmer until the noodles are cooked and the kale is tender.

Season with salt and pepper. Garnish with fresh parsley before serving.

Potato, Kale, and Leek Soup

This creamy soup can be combined with any dish and it tastes divine.


4 medium potatoes
1 bunch kale (stems removed and leaves chopped)
2 leeks
2 cloves garlic
4 cups vegetable broth
1 cup milk or cream
2 tablespoons butter
Salt and pepper to taste
Chives for garnish


Melt butter. Sauté leeks and garlic until softened. Add diced potatoes and vegetable broth. Simmer until potatoes are tender. Stir in chopped kale and continue simmering until kale has softened.

Use an immersion blender to blend the soup until creamy and smooth. Pour in milk or cream. Season with salt and pepper. Garnish with chives before serving.

Bon appétit!

Author's Bio: 

Angela Ash is a professional writer who focuses on topics related to business, mental health and travel.