National Kale Day




Kale is so popular here in Oregon/Portlandia, I think it must now be the official State Plant.

And with good reason. Here are some fast facts on kale:

Just one cup of raw kale:

  • Contains just 33 calories
  • Provides 134% of your daily vitamin C needs
  • Provides 684% of your daily vitamin K needs
  • Provides 204% of vitamin A
  • Is an excellent source of calcium and iron

NationalKaleDay2014.pgApart from kale’s impressive vitamin and mineral content, kale contains healing compounds in the pigments and cell structures of its leaves — over 45 different flavonoids, compounds that could potentially prevent cancer. In addition, it carries anti-inflammatory nutrients and glucosinolates (a sulfur compound that gives greens their bitter taste) — all of which have suppressed cancer in animal trials. Kale reduces risk for some types of cancer, including cancer of the bladder, breast, colon, ovary, and prostate.

We actually do eat a lot of kale around my household. We like it shredded into a salad, baked up into a “chip,” and stirred into a soup. We also like it sautéed in a pan with some onion and garlic and red pepper flake, and maybe a splash of broth — then topped with a couple of poached eggs. So good, and so easy.

But the most popular way for me to incorporate kale into our diet is through a delicious breakfast smoothie. I find the easiest way to pull this off is to use frozen organic kale — it’s inexpensive, just as nutritious as fresh, and involves no rinsing, prepping, or stripping.

I add avocado to give this smoothie a lush creaminess and a big dose of healthy fats. This is a rich smoothie that will definitely keep you energized and satisfied until lunchtime.


national kale day

Kale Avocado Smoothie (serves 2)


  • 16 ounces of filtered water
  • 6 tablespoons hemp seed
  • 1 tablespoon chia seed
  • 2 teaspoons maca powder
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cayenne
  • 1/2 perfectly ripe avocado, skin and pit removed
  • 1 banana, chopped and frozen
  • 1 cup frozen organic kale


Place all ingredients into high-speed blender, adding frozen fruit and kale last. Blend until creamy and smooth, and serve. Salud!

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