All the goodness of kale

Have you noticed kale in your supermarket or deli?

This unassuming vegetable, which looks a lot like spinach, is extremely nutrient dense and about as good as it gets when it comes to health benefits.

So what’s the fuss about?

  • Kale has a top Aggregate Nutrient Density Index score of 1000 for its nutrient content per calorie – it contains
    • calcium – good for strong bones
    • folate – a particularly important nutrient for pregnant women
    • vitamin K – plays a role in blood clotting
    • vitamin A – important for eye health
    • vitamin C – great for a healthy immune system
    • It’s a cruciferous vegetable like broccoli and cabbage
    • It also gives you carotenoids (lutein and zeaxanthin) and flavonoids which may have antioxidant and anti-inflammatory effects

Some hail this beautiful vegetable with its frilly leaves as one of the top foods to help prevent disease because of its alkalising effect on the body so go on and try some this week! Here’s how:

  • Use kale in green juices
  • Make a green smoothie using banana, water, apple, kale and lemon juice. By using it in a smoothie you get the fibre content of kale as well
  • Use it in salads along with omega-filled seeds, nuts and avo
  • Make your own kale chips by baking the leaves in the oven with a little drizzle of olive oil – these are delicious when served with hummus
  • Steam it until wilted and serve as your vegetable side for salmon, grilled chicken or poached eggs
  • Add a bit of colour to your vegetarian falafels by adding kale to the mixture before cooking


Remember to store kale in your fridge, and if you have the option, choose kale with small leaves as it will be tender. The new, fresh and very healthy KAUAI menu is packed with a variety of delicious options with kale, so make your way over to a new store near you for a convenient and tasty way to get kale into your diet for optimal health. Some of the stores have already launched this new look and feel, while the rest will be launched starting later this month. For updates visit

No Comments Yet.

Leave a Reply