Kale is one of the most nutritious vegetables that I bet most people have a) never heard about or b) never eat.

If you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy kale and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

Avoid Cancer, Eat Kale

Kale is part of the group known as the cruciferous vegetables-broccoli, cauliflower, cabbages, radishes, and collard greens. Science is now proving that these vegetables contain powerful anti-cancerous attributes.

Nutritional Breakdown

Kale is one of the healthiest vegetables around and one way to be sure to enjoy the maximum nutrition and flavor from kale is to cook it properly. We recommend Healthy Steaming kale for 5 minutes. To ensure quick and even cooking cut the leaves into ½” slices and the stems into 1/4″ lengths. Let them sit for at least 5 minutes to enhance their health-promoting qualities before steaming.


I personally eat Kale two ways: sauteed in a pan or sauteed in a steam pot. I usually sauté with hot sauce when I cook in the pan but here are some of the ingredients I like to use for the steam pot.

  • Lots of KAle
  • 2 tablespoons olive oil
  • 1 small red onion, halved lengthwise and thinly sliced crosswise
  • Pinch of dried hot red pepper flakes
  • 1/4 teaspoon salt
  • possibly 1/4 cup of water also