The fiber in kale appears to have cholesterol-lowering components, which act to bind together with bile acids in the digestive tract, helping to excrete cholesterol. Kale, like spinach and Swiss chard, is also high in antioxidants. With its definitive role in digestion and detoxification and antioxidant properties, kale can offer the body an “edge up”! And, kale boasts Vitamins A, B6, K and C, making it a superfood!

In the Kitchen

For maximum nutrition and flavor, try kale steamed. Kale is excellent with pasta and its flavor is enhanced when served with apples. Also try it in soups as it cooks quickly and keep its crisp texture.

In the Garden

Companion: Bush bean, beet, celery, cabbage, cucumber, lettuce, onion, potato.

Competitor: Pole bean.

Kale & Beet Salad

  • 4cupsfresh kale
  • 4beets
  • 1/4cupbalsamic vinegar
  • 1/4tspcaraway seeds
  • 1/4tspsalt
  • clove powder
  • 1Tbspfresh parsley, chopped
  • black pepper
  1. Place beets in a saucepan, cover with cold water and bring to a boil. Reduce heat to simmer and cook 20 to 40 minutes (depending on size), or until beets are very easily pierced with a sharp knife. Allow beets to cool in cooking liquid. Peel beets under cold running water by squeezing skins so they slip off. Thinly slice beets and place in a bowl. Add vinegar, caraway seeds, salt, and a pinch of clove powder. Set side for at least one hour in the refrigerator, occasionally mixing.
  2. Remove stems from kale. Discard stems and slice leaves very thin. Steam over medium-high heat for three minutes. Spread warm greens on serving platter and arrange beets on top. Garnish with parsley and a pinch of pepper.
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This recipe series is sponsored by the Center for Nutrition and Healthy Food Systems at the UVM Medical Center, focused on building sustainable food in health care. 

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