Spinach has pretty much become synonymous with health….and it has been that way for decades!  Take Popeye, for example.  Spinach was his secret to super strength!  Moms everywhere would encourage their children to eat their spinach by telling them that it makes them strong and they could be like Popeye!

Move over spinach! There’s a new “super green” on the block….kale. Most people have never even considered eating it.  For years, I thought it was just a garnish on the plate at restaurants.  People even told me, “Don’t eat that!  It’s just for looks.”  But, this green is more than just a garnish.  It’s a vitamin and mineral packed veggie that is now growing leaps and bounds in popularity. So popular in fact, that many are touting kale is better for you than spinach. Plus, you can get all the benefit in tasty kale chips!  See the recipe below!

Anti-Cancer and Nutrient Rich

One of kale’s nicknames is “The Queen’s Beef.”  Per calorie, kale actually contains more iron than beef! Iron is essential for our bodies as it carries life giving oxygen to our red bloods cells.

Kale also contains more calcium per calorie than milk! Calcium as many of you know, is the building block for our bones and teeth and prevents osteoporosis.

And that’s not all folks!  Kale is also high in:

  • Vitamin K – essential in helping our blood clot effectively.
  • Vitamin C –  one of the most important vitamins for our immune system, for the repair of our bodies tissues, and is key for skin renewal.
  • Vitamin A – another immune boosting vitamin that supports your body’s mucous membranes and is essential for eye health.
  • Fiber – 5 grams per cup!  Fiber is essential for the prevention of bowel cancer.  It also helps maintain regularity.

Kale is now being considered an anti-cancer food.  This is because it contains:

  • Antioxidants – These neutralize free radicals which cause damage to our cells and can lead to cancer.
  • Anti-inflammatories – Inflammation in the body can cause not only cancer, but heart disease, arthritis and more! Antioxidants put out inflammations fire.

It also contains components, which speed up the liver’s detoxification processes. This helps our liver process out those toxins and chemicals quickly and effectively, which lowers the chance of those toxins causing cancer or other diseases in the body.

Making Kale a Part of Your Life

If you’ve tried kale before and you weren’t a fan, here are a couple recipes that may get you to change your mind.  Not many people enjoy the taste of raw kale alone.  It can be very bitter and even kind of tough to chew.  Cooking kale or disguisting it in a smoothie are some of the best ways to get the nutritious benefits while enjoying the flavor.

However, the hottest kale food right now is kale chips!  They are easy enough for the most amateur cook to make and are addictively delicious!  If you love salty crunchy things like potato chips, then kale chips would make a great substitute.

Kale Chips


  • 1 head kale, washed and thoroughly dried
  • 2 tablespoons olive oil
  • Sea salt, for sprinkling


Preheat the oven to 275 degrees F.

Remove the ribs and stems from the kale; cut into small pieces. Lay the kale leaves on a baking sheet; toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes.


Nothing says Fall better than a nice warm cup of soup!  With the weather cooling down, I’ve been craving a nice bowl myself.  I almost posted “The Pioneer Woman’s” recipe for Sausage, Potato, and Kale Soup because it is one of my favorites.  Although it is delicious, it is pretty far from healthy unless you use organic dairy and nitrate free pork.  This recipe for Kale and Roasted Veggie Soup is much healthier and contains a good amount of kale, as well.  I love the fall vegetables that it includes.

Kale and Roasted Veggie Soup


  • 3 medium carrots, peeled and quartered lengthwise
  • 2 large tomatoes, quartered
  • 1 large onion, cut into 8 wedges or 4 or 5 slices
  • 1/2 small butternut squash, peeled, seeded, cut lengthwise into 1/2 inch thick wedges
  • 6 garlic cloves
  • 1 Tbsp olive oil
  • 6 cups or more of vegetable broth*
  • 4 cups of finely chopped kale
  • 3 large fresh thyme sprigs
  • 1 bay leaf
  • 1 15 oz can of Great Northern white beans, drained
  • If cooking gluten-free, use gluten-free broth.
  1. Preheat oven to 400°F (reduce heat by 25°F if using convection oven). Brush rimmed baking sheet with a thin coat of olive oil. Arrange carrots, squash, tomatoes, onion, and garlic on sheet. Drizzle with more olive oil. Sprinkle with salt and pepper. Toss to coat. Roast vegetables until they are brown and tender, stirring occasionally, about 45 minutes.
  2. Cut squash and carrots into 1/2 inch pieces; set aside. Peel garlic cloves; place in food processor. Add tomatoes and onion; puree until almost smooth. Pour 1/2 cup broth onto the baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot. Bring to boil. Reduce heat. Simmer uncovered until kale is tender, about 30 minutes.
  3. Add carrots, beans, and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf.

Popeye’s Approval

I’m not sure about you, but I think Popeye would have given kale his seal of approval.  I wonder if had he known how nutrient dense kale was, then he would have chosen it over spinach!  I am definitely not encouraging you to stop eating spinach. But, adding kale to your diet can give you an added boost of vitamins and minerals you may need.

Kale chips are so easy to make! Give kale a taste and share your recipes! How do you like to include kale in your diet? Do you prefer a smoothie with kale or crunch kale chips?