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Food of the Week: Kale


Staff Writer

Calories: One and a half cups, 50

High In: Vitamin A, Vitamin C, Vitamin K and Magnesium

Few foods carry such popularity as kale, which has developed its own culture of merchandise, festivals and even its own national day on October 1. The leafy green that the Greeks used as a cure for drunkenness is now making a comeback.. Kale even beat out spinach in a Prevention Health Magazine food face off. Here are some of its benefits.

Kale contains 14 percent of one’s daily-recommended allowance (RDA) for calcium and a quarter of the RDA of magnesium, both of which are important in strengthening bones. This leafy green also delivers 160 percent of the RDA of Vitamin C, 659 percent of the RDA for Vitamin A and 907 percent of the RDA for Vitamin K.

Not only does kale have an excellent nutritional profile, but its nutrients are also highly absorbable in the body. The reason for kale’s increased vitamin and mineral absorption as its low concentration of oxalates, which bind to minerals and prevent them from being efficiently used in the body, according to Medical News Today.

Studies also show that increasing kale consumption may help lower the risk of and prevent heart disease, diabetes and cancer as well as promote good bone health, healthy skin and hair and regulate digestion.

One industrious man, Bo Muller-Moore, even sold “Eat More Kale” t-shirts, for which the conglomerate Chick-fil-A sued him on the basis of trademark infringement. Surprisingly, Muller-Moore won the lawsuit and is still marketing his merchandise today. Although it might be more beneficial to actually eat more kale than wear his t-shirt.

Recipe of the week: Stovetop Potato Kale Dish


  • 2-5 potatoes peedled and diced
  • ½ sweet onion
  • 1 TB chopped garlic
  • 1-2 shredded carrots
  • 1 bunch kale
  • 1 TB coconut oil
  • 1 bell pepper diced
  • Salt and pepper to taste


  1. Heat a sautee pan and add coconut oil
  2. Cook chopped onions and garlic until clear
  3. Add in bell peppers and carrots and cook for 2-3 minutes
  4. Add potatoes, cover the pan with foil, and coo for 15-20 minutes
  5. Once the potatoes are tender, stir in kale and season
  6. Serve as a side dish, or top with eggs or beans for a heartier meal

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