Wacky Wednesday Veggie Addition – Kale!

KALE! So many questions surrounding this powerful little green vegetable. Kale has had a rising popularity over the last year because of its amazing health benefits and is creating quite a buzz among those looking to get some good greens in their diet. So what is it? How do you use it? How do you buy it? Do you cook it or eat it raw? How is it possibly good for me?

Well I’m here to tell you!

What is it? Kale is a nutritional powerhouse leafy green vegetable. All leafy greens have amazing benefits but Kale stands alone as being one of the best sources of beta carotene and antioxidants to help battle against cancer and heart disease which by the way are the leading causes of death in the U.S.  Kale also has an excellent level of calcium, yes that’s right you can get calcium from not consuming dairy products, in fact it has more calcium per serving than milk does and is highly absorb-able as well. It also has more vitamin C per serving than an orange does.




1-2 fresh or frozen bananas

½-1 whole fresh mango

1 cup kale leaves

1 cup milk of choice. I prefer unsweetened vanilla almond milk

1-2 TBSP hemp hearts (optional) unsweetened shredded coconut is an option as well

Blend all ingredients in your blender, throw it in a to go glass and head out the door

This is also a great pre or post workout shake, you can always add a scoop of quality protein powder for muscle recovery.


8- to 10-ounces kale

2 cups raw or lightly cooked fresh corn kernels

1 medium firm, ripe avocado, peeled and diced

2 to 3 medium tomatoes, diced

1 medium red bell pepper, cut into short, narrow strips

1/2 cup green pimiento olives

2 cups cooked or drained and rinsed black beans or pinto beans,

2 to 3 chopped green onions

2 tablespoons extra-virgin olive oil

Juice of 1 lime

1/4 cup minced fresh cilantro

MS. Dash fiesta lime salt free seasoning, cumin. Season to taste

How is this good for me again?

Here are a few more benefits you can get from including kale in your diet a few times per week:

  • Healthy hair, skin, and nails.
  • Keeps immune system strong by fighting viruses and bacteria.
  • Helps with digestion and liver health.
  • The omega 3”s in kale help fight arthritis, asthma and autoimmune disorders

Nutritional Values of Cooked Kale
Serving Size: 1/2 cup




0 g

Saturated Fat

0 g


0 mg


4 g


1 g

Dietary Fiber

1 g


15 mg

Vitamin A

8,854 IU

Folic Acid

9 micrograms

Vitamin C

27 mg


47 mg


15 mg


148 mg


17,172 micrograms

Published by k3fit

I am a certified personal trainer and certified health coach. I hold a personal training and health coaching certificates from the American Council On Exercise and I hold a kettle bell certificate through the IKFF. I also hold a certificate in nutrition from the health sciences academy. I am very passionate about helping clients reach a healthy lifestyle. I do not offer a "cookie cutter" program. I believe that everyone has unique needs and situations. When you work with me you will get a personalized program to meet your own needs. I offer personal training at my home gym set up. I also work closely with you on your nutrition program to set you up for maximum success that will last a lifetime.

4 thoughts on “Wacky Wednesday Veggie Addition – Kale!

  1. Hail ! Hail ! to the Kale! The Kale smoothie is so creamy & sweet tasting with the bananas/mango’s added! Would be a hit as a healthy X-mas party drink with strawberry garnish for the x-mas colors!

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