Kale is low calorie, full of protein, has masses of vitamins and minerals, and is extremely versatile, Kale can be added to soups and smoothies, salads and juices. It’s great for detoxing, has more iron than spinach. No wonder Kale is being hailed as the new superfood.

If all that wasn’t enough here are some facts and figures about Kale

Firstly at only 34 calories a cup Kale is going to be awesome for any weight loss plan.


As well as all the other vitamins and minerals in Kale it also has something called folate, a B vitamin which is essential for developing the brain. It also has nutrients that give it its dark green colour and which help protect you against cataracts.

Kale has 5 grams of fibre, and zero fat, another great reason for adding it to your weight loss (and healthy) diet.

Kale actually has more iron than beef. Iron is absolutely essential for good health, for cell growth, proper liver function and of course for producing haemoglobin and transporting oxygen to various parts of the body.

Kale has masses of Vitamin K, a vitamin essential to help protect against cancers. It is also important for bone health and blood clotting. Apparently increased levels of Vitamin K can help those suffering from Alzheimer’s.

Kale is filled with powerful antioxidants.

Antioxidants help protect against various cancers.

Kale is a great anti-inflammatory food. 

One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help the fight against arthritis, asthma and autoimmune disorders.

Eating more kale can help lower cholesterol levels.

Kale has an abundance of Vitamin A which is great for your vision and your skin as well as helping to prevent lung and oral cavity cancers.

Kale is high in Vitamin C.

Vitamin C is vital for your immune system, for helping your metabolism function properly and for hydration as well.

Calcium is a very important vitamin. Per calorie, Kale has more calcium than milk, which aids in preventing bone loss, and osteoporosis and for maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

Awesome in smoothies and juices, Kale is a great detox food.

kale diet2

Kale is filled with fibre and sulfur, both great for detoxing your body and keeping your liver healthy.

When choosing Kale you need to make sure the leaves are dark and ‘frilly’. They should have a spring to them.. Although it’s available all year round Kale is best bought in the winter when the frost makes it sweeter.

Keep unwashed kale refrigerated in an airtight container for 3-4 days.

To revive limp Kale just trim the stems & soak in tepid water for about 5 minutes. And there you go.

The best way to cut Kale is to first grab the bottom of the stem and pull off the leaves with your hands. Stack leaves on top of each other. Roll into little bundles (like you would with basil, for example) and cut to your desired size.

If the intense flavour of Kale is too much for you to begin with you can always drizzle some oil and lemon juice on it. It helps make it a less strong taste.

There are various ways to cook or use Kale. For instance, try sauteeing it with a little splash of olive oil and a little onion or garlic. It cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.

Steaming vegetables is a great way to get all your nutrients without boiling away the goodness. So as a change to accompany a main dish of meat or fish add some steamed Kale.

Smo0thies and juices are a great way to get all your nutrients. I mean can you imagine eating all those fruits and vegetables in one day? However juicing makes it not only palatable but also very easy to digest. So if you’re feeling out of sorts or just need a pick-me-up, Kale’s the obvious choice to add.

How about a great detox juice? Detoxing is one wonderful way of getting rid of those toxins that accumulate in your body, from eating rich foods, to every day living in a city really.

Giving your system a chance to get rid of these toxins is a wonderful way of starting a weight loss diet or just to stay healthy.

A lot of people will have a fast and/or detox juice day once a week. This means you can eat your normal food but once a week detox. It’s so good for you.

It gies the whole system a chance to rest. And of course a juice is perfect when you’re not feeling like proper food because it give syou all the vitamins and minerals you need as well as being easy on the digestive system.

One of my moist favourite juices is this: All you need is one whole cucumber, 4 sticks of celery, 2 dark green apples, a cup of Kale and some ginger. Whiz them all in a juicer. This juice is delicious, easy to digest and so very good for you.

Try using Kale instead of lettuce in salads.

Kale Chips. These are so much better for you than high calorie snacks and very easy to make too. Cover a baking try with kale, sprinkle sea salt and a little olive oil bake in the oven for about twenty minutes. Yummy!

You can add Kale to soups and stir fries. Kale unlike spinach doesn’t shrink away and tastes delicious.

So there you go not only is Kale unbelievably good for you, it’s delicious, low calorie and filled with all the vitamins and minerals you need on a regular basis and it’s versatile so you can add it to all sorts of great recipes.


WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans