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  • January Highlight: Kale
  • Author avatar
    Kristen Bocanegra
  • The Basics: Food & Nutrition
January Highlight: Kale

Even though it's winter, there are still many seasonal vegetables to enjoy. This month we are highlighting kale, a super green with super nutritional benefits that are excellent for pregnant and nursing moms. With a robust texture, similar to a chard or collard green, and leaves ranging from dark green to purple, this wonderful veggie is perfect for any meal or snack. The possibilities are truly endless. 

Here are just some of the reasons why kale is a must have in your kitchen and on your table this winter.

January Highlight: Kale

Overall Benefits:
Kale is low in calories, cholesterol & saturated fat, making it a heart healthy food for you and your developing little one. Because of its fiber content, kale is also great at keeping your intestinal track moving in the right direction, a common issue during pregnancy. The folate found in kale also plays a key role in your baby's brain and spinal cord development. As an excellent source of antioxidants, kale helps fight free radicals, while its vitamin rich composition contributes to the bone health of you and your growing baby. Along with other dark leafy greens, kale is also a good food for helping increase breast milk supply.


Excellent Source (over 20% daily recommendation value/ per one cup serving):
Vitamin A, C & K, and Manganese

Also Contains:
Fiber, Folate, Protein, Calcium, Iron, Potassium and B Vitamins

Pairs Well With:
Sweet potatoes, onions, tomatoes, garlic, lemon, ginger and thyme

Perfect Addition To:
Salads, soups, stews, egg dishes, and roasted meats and vegetables

Tips:
- Kale is on the Dirty Dozen list so buy organic if and when possible. Regardless, always thoroughly wash your vegetables and greens.
- Kale contains oxalic acid. This acid binds to calcium making it unusable to the body, so avoid eating kale with any prenatal or postnatal vitamins.
- When using kale in a salad, cut into small ribbons and hand mix the dressing and the greens, allowing them to sit for 15-20 minutes before serving. This will evenly coat the leaves, helping tenderize the kale and enabling all of the flavors to soak in.

Ways to use kale:

Wistful Winter Salad 

Simple Kale Chips

(Smitten Kitchen)

  • Author avatar
    Kristen Bocanegra
  • The Basics: Food & Nutrition

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