Kale is the new black – especially if you’re talking about lacinto black kale. Everyone seems to be jumping on board recently, and for good reason. If you were going to choose just one thing to eat, kale would probably be the best possible one to pick.

Ok, so you’re not going to choose kale. But if it was the zombie-apocalypse, and you picked kale, you’d have the strength, stamina and wherewithal to escape the marauding hordes.

Why? Let’s take a look at some of the nutritional benefits:

• Per calorie, kale has more iron than beef.

• Per calorie, kale has more calcium than milk.

• One cup of cooked kale has 354% of your daily Vitamin A

• One cup of cooked kale has 1300% of your daily Vitamin K

• Once cup of cooked kale has 88% of your daily Vitamin C

• Kale has about 45 antioxidants, which help to prevent many cancers, stress, cataracts and pulmonary disease

• 2 cups of cooked kale provide 24% of your daily omega 3’s, which along with Vitamin K, reduce inflammation in the body

• One cup of cooked kale has 3g of fibre

• One cup of cooked kale has 5g of protein

• An assortment of other Vitamins in good DV quantities per cup: Manganese 27%, Copper 10%, Tryptophan 9%, B6 9%, Potassium 8.5%, Magnesium 6%, Vitamin E 6%, B1 5%, Folate 4%, Phosphorus 4%, B3 3%

This is a seriously overachieving vegetable.


More reasons to love kale:

• It’s cheap – for the same price as one steak, you can buy enough kale to last a week.

• It can be used raw or cooked.

• It’s delicious and easy to make. If you aren’t sure you’ll like it, start by sautéeing some garlic in olive oil and red chili flakes, add sliced lacinto kale (it’s less bitter and softer than the brighter green dinosaur kind) for about 3min, remove from heat then add a bit of sea salt and a squeeze of lemon. It’s really good, I promise.

Are you convinced yet? Or already a kale-lover? Awesome! Here’s something I make a lot – tons of fibre, nutrient dense kale, and pro-biotic kimchi.


This is equally good cold or hot, which means it’s good for dinner and then lunch tomorrow. Because who has time?

1 shallot, sliced

2 garlic cloves, minced

2 cups lacinto kale, chopped

1 cup barley, cooked

Kimchi (I used Live dandelion kimchi I found locally, but you can use whichever one you like).


Heat up some olive oil and gently sautée shallot and garlic until fragrant.

Add kale with a bit of sea salt and cook for 2-3min.

Add the cooked barley.

Toss together until mixed.

Remove from heat and plate.

Add kimchi on top.


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