50 Shades of Kale

purple petaled flower

The Cabbage family (Brassica) has so many varieties, from brussels sprouts to Bok choy, but my favorite is Kale. Here are 10 reasons to Fall in Love with Kale in all Seasons:

  • Leafy greens are the foundation of the earth’s food supply.
  • There are so many varieties…yes over 50. But some of the favorites are Lacinato (also referred to as Tuscan or Dinosaur kale), Curly Green and Red Russian kale. Many of them will grow with ease well into late Fall in our New England climate.
  • These leaves have more hydration, nutrient density, and satiation than almost any food.
  • They give you vital fiber that your microbiome loves. This fiber helps to reduce cholesterol by binding with bile salts in the liver, stimulating more bile salt production, thus lowering cholesterol.
  • The leaves love a massage when they are eaten raw (I’ll explain later in a recipe); and they are fun to massage.  And, when the leaves are cooked as a green in a nutrient-dense soup, they do not shrink.
  • They provide a myriad of phytonutrients, vitamins, and minerals to keep your body and brain in top shape but are low in calories (about 33 calories per cup) and carbohydrates.
  • A cup of kale contains 600% of your daily recommendation of Vitamin K, 200% of your daily Vitamin A and 134% of your Vitamin C (10 times more vitamin C than spinach), as well thiamine, riboflavin, folate, iron, magnesium, potassium, copper, and manganese.
  • They are rich in the sulfur containing glucosinolates (sulforaphane and isothiocyanates) which support detoxification processes in the liver and play a vital role in neutralizing carcinogenic substances.
  • The leaves are rich in anti-oxidants such as beta-carotene, zeaxanthin, and lutein; which support vision and protect against macular degeneration; as well as protecting our skin against harmful UV radiation.
  • Their high calcium and Vit K content is a natural way to support bone health.

There are so many ways for you to Fall in Love with Kale, from nutritive salads for every season to additions in sautés; soups; stews; baked as kale chips or in smoothies. Have fun getting to know this amazing food. 

Recipe: Kale-Avocado Summer Salad with the wonders of SEEDS


2 bunches of kale (about 4 heaping cups chopped)

2 tablespoons extra virgin olive oil

1/8 teaspoon sea salt, plus more to taste

1 tablespoon lemon juice

1 avocado peeled pitted and chopped.

1 pepper red, orange or yellow, finely chopped

1 large carrot, grated

3 tablespoons sunflower seeds and/or pumpkin seeds toasted or ground

½ tsp coconut amines (optional)

1 tsp Gomasio (optional)

Remove stalks from kale and discard into your compost bin. Chop or tear leaves into small pieces and place in mixing bowl. Drizzle with olive oil, lemon juice and salt and, using your fingers, gently massage into the leaves. Add the chopped avocado and continue massaging until leaves are evenly coated. Set aside to allow leaves to soften for at least 15 minutes. While doing so chop: Chop colorful peppers, grate carrot and grind or toast seeds, such as sunflower seeds. Gomasio (a blend of sesame seeds and sea salt) and/or coconut amines can be added to taste. Enjoy this nutritious and delicious summer salad.

This recipe is adapted from the cookbook, Clean, by Terry Walters.

Another book rich with recipes using Kale and other leafy greens is:  Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks by Drew Ramsey, MD. Dr. Ramsey is a psychiatrist and organic farmer who is one of the leading proponents of using nutritional interventions for mental illness.

Drew Ramsey’s Eat to Beat Depression and Anxiety
Posted in

Leave a Comment

Your email address will not be published.

Join the Passiflora Community

I welcome you to join my newsletter for free wellness and nutrition insights for men, women and children written by me, Dr. Karen. The letter arrives in your in box monthly featuring herbs, supplements, foods, and lifestyle habits that offer wholistic ways and tangible ways to improve our health.

Maybe it was the 15 years of running a tea room, but community is very important to me. I will share upcoming in person events and classes on my newsletter, so be sure to subscribe to stay in the know.

You can un-subscribe at any time, it’s easy to do, and no hard feelings