{"id":10697,"date":"2014-07-31T09:30:51","date_gmt":"2014-07-31T09:30:51","guid":{"rendered":"http:\/\/www.nutritionknowhow.org\/blog\/?p=10697"},"modified":"2014-07-31T14:09:44","modified_gmt":"2014-07-31T14:09:44","slug":"kale","status":"publish","type":"post","link":"https:\/\/nutritionknowhow.org\/blog\/c\/kale\/","title":{"rendered":"Kale"},"content":{"rendered":"<p>Kale has been getting a lot of attention lately for its versatility in recipes and its rich nutrient content.\u00a0 Kale is a leafy vegetable that is in the same family as collard and mustard greens.\u00a0 The most common kale is green but other kale varieties are purple, white, and pink.\u00a0 Like other green leafy vegetables kale is loaded with vitamins and minerals: calcium, folic acid, potassium, magnesium, vitamin A, vitamin B6, vitamin C, and vitamin K.\u00a0 Kale contains antioxidants that have cancer fighting properties.\u00a0 It also has properties that may reduce cholesterol levels.\u00a0 People taking blood thinning medications need to ask their doctors before consuming vegetables such as kale that are high in vitamin K, as they may negatively interfere with these medications.<\/p>\n<p>Choose\u00a0kale that is vibrant in color, crisp and sturdy to the touch.\u00a0 Make sure to rinse the leaves\u00a0under cold running water before consuming or cooking.\u00a0 Kale can be eaten raw or cooked and can be stored in the refrigerator for up to five days.\u00a0 The woody stem in the middle should be removed prior to eating.\u00a0 Kale can be steamed, saut\u00e9ed, boiled, baked or stir fry.\u00a0 Kale has become a popular addition to smoothies and has gained popularity as a potato chip alternative.<\/p>\n<p>My five year old daughter and I had fun making Kale Chips.\u00a0 It was really easy.\u00a0 I cleaned the kale and she helped tear the leaves in pieces.\u00a0 She enjoyed stirring in the ingredients and laying the \u201cchips\u201d out on the baking pan.\u00a0 I was surprised how crisp the kale chips were after being baked and how good they tasted, although there was an interesting metallic after taste.\u00a0 Kale is a nutrient power house and I look forward to using it more in soups and salads.<\/p>\n<div id=\"attachment_10698\" style=\"width: 310px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/www.nutritionknowhow.org\/blog\/wp-content\/uploads\/2014\/07\/kale-emmy.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10698\" class=\"size-medium wp-image-10698\" src=\"http:\/\/www.nutritionknowhow.org\/blog\/wp-content\/uploads\/2014\/07\/kale-emmy-300x245.jpg\" alt=\"Kids in the Kitchen\" width=\"300\" height=\"245\" srcset=\"https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2014\/07\/kale-emmy-300x245.jpg 300w, https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2014\/07\/kale-emmy-1024x838.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-10698\" class=\"wp-caption-text\">Making Kale Chips<\/p><\/div>\n<div class=\"easyrecipe\" data-rating=\"#rating#\">\n<div class=\"item ERName\">Kale Chips<\/div>\n<div class=\"ERClear\"><\/div>\n<div class=\"ERSummary summary\">Light and crispy chips!<\/div>\n<div class=\"ERIngredients\">\n<div class=\"ERIngredientsHeader\">Ingredients<\/div>\n<ul class=\"ingredients\">\n<li class=\"ingredient\">1 bunch kale<\/li>\n<li class=\"ingredient\">1 Tablespoon olive oil<\/li>\n<li class=\"ingredient\">1 teaspoon salt<\/li>\n<li class=\"ingredient\">\u00bd teaspoon cayenne pepper<\/li>\n<li class=\"ingredient\">\u00bd teaspoon garlic powder<\/li>\n<\/ul>\n<\/div>\n<div class=\"ERInstructions\">\n<div class=\"ERInstructionsHeader\">Instructions<\/div>\n<div class=\"instructions\">\n<ol>\n<li class=\"instruction\">Preheat oven to 300 degrees F.<\/li>\n<li class=\"instruction\">Remove by hand or with a knife leaves from the thick stems and tear into bite size pieces.<\/li>\n<li class=\"instruction\">Wash and dry kale.<\/li>\n<li class=\"instruction\">Place kale in a bowl and add all ingredients, mix well.<\/li>\n<li class=\"instruction\">Bake for 10-15 minutes.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div class=\"ERNutrition\"><\/div>\n<div class=\"endeasyrecipe\" style=\"display: none;\">3.2.1311<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p>The internet is loaded with great recipes on how to incorporate kale into recipes.\u00a0 I enjoy the <a title=\"Cupcakes and Kale Chips\" href=\"http:\/\/cupcakesandkalechips.com\/2014\/02\/21\/kale-chips-recipes-blogiversary\/#_a5y_p=1312650\" target=\"_blank\">Cupcakes and Kale Chips<\/a> web page with 30 fun and easy kale recipes.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kale has been getting a lot of attention lately for its versatility in recipes and its rich nutrient content.\u00a0 Kale is a leafy vegetable that is in the same family as collard and mustard greens.\u00a0 The most common kale is green but other kale varieties are purple, white, and pink.\u00a0 Like other green leafy vegetables kale is loaded with vitamins&nbsp;<a href=\"https:\/\/nutritionknowhow.org\/blog\/c\/kale\/\" class=\"read-more\">Continue Reading<\/a><\/p>\n","protected":false},"author":5,"featured_media":10716,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[790,780,55],"tags":[987,989,598,988],"class_list":["post-10697","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-i","category-nutrition-2","category-c","tag-kale","tag-kale-chips","tag-kids-cooking","tag-kids-in-the-kitchen","cat-790-id","cat-780-id","cat-55-id"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2014\/07\/kale-2-knh.png","_links":{"self":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/10697"}],"collection":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/comments?post=10697"}],"version-history":[{"count":19,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/10697\/revisions"}],"predecessor-version":[{"id":10721,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/10697\/revisions\/10721"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media\/10716"}],"wp:attachment":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media?parent=10697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/categories?post=10697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/tags?post=10697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}