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Kale is a nutrition-rich vegetable. It contains substantial amounts of vitamins A, K, B6, and C, calcium, potassium, copper, and manganese.

Are you looking to lose weight? One cup of raw kale has just 33 calories and only 7 grams of carbohydrates. It is also very diabetes-friendly. You can eat it raw, steamed, stir-fried, and roasted. Feeling creative? You can turn it into smoothies, kale chips, wilt it into soup and mash it with potatoes. Quick tip: Always remove the middle rib as it tends to be overly tough and fibrous and imparts a more bitter taste when eaten.  You can also remove the rib by hand or with kitchen shears.

How do you store it? It can be kept in the fridge for up to 5 days, if left longer the leaves will get tough.

You can try this recipe called: Braised kale with cherry tomatoes


  • 2 teaspoons extra-virgin olive oil
  • 4 garlic cloves, thinly sliced
  • 1 pound kale, tough stems removed and leaves coarsely chopped
  • 1/2 cup low-sodium vegetable stock or broth
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper


In a large frying pan, heat the olive oil over medium heat. Add the garlic, and saute until lightly golden — 1 to 2 minutes. Stir in the kale and vegetable stock. Cover, reduce the heat to medium-low and cook until it is wilted and some of the liquid has evaporated — about 5 minutes.

Stir in the tomatoes, and cook uncovered until it is tender — about 5 to 7 minutes longer. Remove from heat, and stir in the lemon juice, salt, and pepper. Serve immediately.

Recipe source:

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