Kale … It can be a touchy subject in our house. It seems some people, like my young daughter and stubborn husband, won’t touch the stuff or other “greens” for that fact. Kale Powder is a great substitute for your picky eaters. It is full of all the vitamins, minerals, and antioxidants this Super Food has but it also has the benefit of being easily added to (or hidden) in other foods. A key question is How Much Kale Powder Should I Take Daily?
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My two favorite hiding spots are tofu stuffing and spaghetti and Vegetarian meatballs.
I just add 1 or 2 teaspoons to the recipe. This gives you two servings of vegetables without anyone knowing! Many people also like Kale Powder in smoothies and protein shakes. I have been told it does not change the taste.
By the way, if you are new to the experience of eating Kale, and want to try the powder first, you don’t have to go to the expense of buying a bottle just yet.
Kale Powder is very easy to make at home. Just follow the instructions near the end of this article. A bunch of fresh Kale costs only $4 – $5. You can also try the different colors of Kale – green, black or purple.
What Is Kale Powder?
Kale Powder is the concentrated version of fresh Kale, a “Superfood”, probably the most nutrient-dense vegetable on the planet.
“Two teaspoons of Kale Powder (10 g – a good serving size) is equal to two average size heads of chopped, uncooked Kale. If you are not a fan of the taste of Kale but still want the health benefits using Kale Powder will make getting your vitamins, minerals and antioxidants easier to swallow (1).”
Why Is Kale powder So Good For You?
Of all the Super Foods, Kale is probably the most nutrient-dense vegetable on the planet. It is also very low in calories and has no dangerous fat.
Kale also has many powerful antioxidants which are beneficial to health and prevention against the aging process.
Kale is also high in Vitamin C, a single cup is higher than even an orange. The benefits of kale powder have been proven by science. Consider loading up on it.
- Kale Powder is an easy way to increase your DRV (daily recommended value) of fiber.
- Kale Powder is far more nutritionally dense than fresh kale and easier to digest.
- While fresh kale is not available in your local grocery store, using the powdered version means you can supplement your diet whenever you want.
- The powdered version is easy for you to sneak into some of your favorite recipes like smoothies, scrambled eggs, soups, dips, and sauces. A good ratio is 2 leveled teaspoons to 1 cup of liquid.
Kale Powder contains many powerful vitamins and minerals that are beneficial to your everyday health and the prevention of the aging process.
The benefits of Kale Powder have been proven by science.
Here are just 6 of them and how they help the body:
Nutritional value of kale powder
Vitamin K 684%: Plays a key role in helping the blood to clot and to stop the bleeding when you are injured and kick start the healing process (2).
Vitamin A 206%: This vitamin gives you glowing skin, healthy mucous membranes in your nose, throat and intestines and 20/20 vision (3).
Vitamin C/Absorbic Acid 134%: Vitamin C is not stored in the body so it needs to be replaced every day. Kale is high in Vitamin C, higher than even an orange (4). Most people take Vitamin C to prevent colds but its most important role in Kale Powder is maintaining the connective tissue surrounding your organs. Vital for your body to function at its best.
Iron 6%: The Iron in Kale Powder is involved in the healing process, is great for your hair and is essential for a healthy pregnancy.
Vitamin B Complex – B1 (Thiamine), B2 (Riboflavin), B3 (Niacin) and B6 9%: Kale Powder has all these crucial complex vitamins (5). B1 is needed to keep your brain, muscles, and nervous system healthy. B2 is critical for the growth, development and function of red blood cells. B3 helps your enzymes to make and repair DNA.
B6 is needed to process proteins and carbohydrates. Together the Vitamin B in Kale Powder regulates blood sugar, hormones, moods, digestion and the body’s internal clock.
Magnesium 6%: Recently Magnesium has been identified as being the one mineral that many of us lack. Kale Powder is an excellent choice to increase your Magnesium levels. You need magnesium to help prevent diabetes and heart disease (6).
Other vitamins and minerals in Kale Powder include Vitamin A (Beta-carotene) 206%, Copper 10%, Calcium 9% and Potassium 9%. (7,8)
Aids in Weight Management
One bunch of kale can provide 25% to 50% of the recommended daily value of fiber (depending on the size of the bunch).
Fiber helps your body get rid of fatty foods and supports ahem … “healthy bowel functioning” which in turns helps you to lose weight (9,10).
Cancer Fighting Antioxidants
Kale can help prevent damage to your DNA considered to be a leading cause of diseases like cancer (11, 12). It also boosts the production of red blood cells which helps your body to fight off many other diseases linked to the aging process.
High In Nutrients That Maintain Your Vision
Kale Powder has many vitamins and minerals including lutein and zeaxanthin specific for eye health. Kale Powder can help you maintain your eye sight, and lower your risk of macular degeneration and cataracts (13).
Best Plant-Based Calcium Source
Kale Powder is a great source of plant-based calcium (14), making it an option for people who are not able to/or choose not to get their calcium from milk products.
Powdered kale Is Available All Year
While fresh Kale is not available in your local grocery store, using Kale Powder instead means you can supplement your diet whenever you want.
The powdered kale is easy for you to sneak into some of your favorite recipes like smoothies, scrambled eggs, soups, dips and sauces. A good ratio is 2 leveled teaspoons of Kale Powder to 1 cup of liquid.
How Much Kale Powder Should I Take Daily?
Just a teaspoon of mighty Kale Powder is all you need to get one full serving of vegetables. Both men and women should have 2 – 3 servings of vegetables every day.
However, it is important to eat a wide variety of vegetables too, fresh or powdered so you get all the nutrients you need and so you don’t get tired of eating healthy.
Powdered kale vs fresh kale – (nutrition facts)
Kale powder is more nutritious than fresh kale because it is concentrated. Two teaspoons of kale powder (100 g – a good serving size) is equal to two average size heads of chopped, uncooked kale. If you are not a fan of the taste of kale but still want the health benefits using kale powder will make it easier to swallow.
5 Terms To Learn Before picking best organic kale powder
Here are some words you should familiarize yourself with:
Fermented: This Is a process in which the Kale is purposely exposed to beneficial bacteria and yeasts either through inoculation or by allowing it to naturally air dry. Examples of fermented food you might enjoy now every day are coffee, cheese, yogurt, chocolate, bread, and vanilla.
Raw: Raw means there has been little or no processing involved including cooking in preparing the Kale Powder.
Freeze Dried: The Kale Powder has been preserved by freezing it quickly, taking out all the moisture as soon as possible after it has been picked. It is sometimes also vacuum sealed.
GMO: Kale that contains genetically modified organisms not found in nature.
Organic: means the Kale is naturally grown without the use of fertilizers or additives.
What kind of Kale Powder you choose is going to be a personal choice. Read the labels and make sure the one you pick meets not only your taste buds and physical needs like this one but your food-related beliefs as well.
Where To Buy organic Kale Powder?
You should be able to find Kale Powder in your local health food store. If you can’t then ask them to order some in for you.
There are powders made with other “Greens” including Kale but they do not have the same concentration of vitamins, minerals and antioxidants you are looking for.
Another option is to purchase your Kale Powder online. Watch out for the shipping costs. Check the price by ounce or by gram. You should also check the supplier’s customer rating for comments. You want to make an informed decision.
Researching on Amazon, prices for Organic Kale Powder averaged $0.20/gram. Carefully read the details to see how the Kale is processed and ensure you are getting the best value for your dollar. Also make sure it comes in a resealable airtight container.
- Hoosier Hill Farm All Natural Kale powder
- Pure Synergy USDA Organic Kale Powder , Non-GMO
- Zokiva NutritionalsnPremium Quality Kale Powder
Bonus: How To Make Your Own Kale Powder
To make your own Kale Powder follow these easy steps:
- First wash a fresh bunch of Kale and pat it dry with paper towels.
- Remove the center stem and slice the Kale into even pieces.
- Place on a baking sheet and let it dry in your oven at the lowest temperature for at least six hours.
- When the Kale is dry and crumbly to the touch, you can grind it or crush it into Kale Powder.
- All you need to do then is store it in an airtight container.
“ The doctor of the future, will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.” Thomas Edison
Ready To Try Adding Kale Powder To Your Diet?
Spaghetti and Vegan Meatballs: For spaghetti and vegetarian meatballs, you can either put the Kale Powder into the sauce or the meatballs. If you are making your own meatballs, add approximately 2 tablespoons per pound of ground tofu.
If you are using pre-made meatballs use approximately 1 teaspoon of Kale Powder per cup of spaghetti sauce.
An easy Salad Dressing:
3 parts virgin olive oil, 1 part balsamic or red wine vinegar, salt pepper and Kale Powder to taste.
Kale Powder, Blueberry, Honey Smoothie
Put the following ingredients into a blender all together
2 teaspoons Kale Powder
½ cup blueberries or freeze dried blueberry powder
½ cup frozen strawberries or ½ cup fresh strawberries and ½ cup ice
½ cup plain yogurt
1 tablespoon honey
Instruction: You then blend all the ingredients together until it looks like the Kale Powder has been incorporated into the smoothie.
One of the benefits of using Kale Powder instead of fresh kale is you can easily add 1 or 2 teaspoons to other foods to give the nutritional value a boost. Kale Powder’s nutrients help slow down the aging process and prevent terrible diseases like cancer, diabetes, and heart and stroke disease.
It strengthens every part of your body including organs, skin, and hair, Kale Powder can also help you lower your risk of cataracts and macular degeneration and maintain your 20/20 vision.
It even helps your blood to clot when you are injured and then helps your body to heal.
Kale Powder probably does other things too that science hasn’t even found yet. Knowing all this, why wouldn’t you try Kale Powder.
It may not make you be able to jump over tall buildings or climb walls like a spider but it Is an amazing and powerful Super Food!