Time to try....Kale!

Fee-fi-fo-fum, which dark green leafy superstar is full of calcium? You got it, KALE, our Vegetable of the Month! This leafy green veggie is packed with calcium as well as vitamins, other minerals, and fiber for a healthy body. Kale has high amounts of vitamins K, A, and C which means it helps your wounds heal, protects your skin and eyesight, and keeps your immune system strong.

This mighty green veggie is also a good source of iron. To get the most out of this non-heme source of iron, add a side of vitamin C to boost absorption. Try adding a splash of lemon juice to these greens or a refreshing cup of 100% orange juice on the side. That calcium we mentioned, well this mineral-- a nutrient that many Americans don’t get enough of, is necessary for keeping strong bones and muscles. Kale is a great way to contribute to the daily recommended 2-3 cups of dairy to ensure you get enough calcium every day.

Kale is available fresh all year long and is also sold frozen, so you can always count on this nutrient dense food! Purchasing Kale fresh? Look for bunches with dark green, small to medium leaves. Fresh kale can be kept in the fridge for 3-5 days but should only be washed right before using. There are a few different types of kale: Curly, Lacinato, Russian red, and Baby kale. Curly kale is the most common type – its big, ruffled, bright green leaves are very recognizable. Lacinato kale, also known as dinosaur kale, can be spotted by its long, flat, dark green leaves that resemble what dinosaur skin might look like. Russian red kale has flat, red-tinged green leaves. Baby kale is just what it sounds like: any type of kale that is harvested while still young. All types of kale taste great in salads, soups, and smoothies.

Try our recipe for Kale & Apple Salad to taste the nutritional wonders of kale!