Fareway: Kale - KWWL - Eastern Iowa Breaking News, Weather, Closings

Fareway: Kale

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Dark, leafy greens like kale are popping up in everything from salads to soups. Along with flavor and texture, hearty kale can take any simple supper to a super food supper by supplying a surplus of vitamins and minerals. Kale has been shown to help maintain healthy bones, skin, eyes, immunity and blood pressure, just to name a few. Look for kale that is dark green and store it in a plastic bag in the refrigerator for 3 to 5 days.

Tropical Kale Smoothie

Makes 2 servings

Total time: 5 minutes


1 cup chopped, frozen peaches

1 cup chopped frozen mango

½ cup vanilla low-fat yogurt

½ banana

½ cup kale

½ cup ice cubes


COMBINE all ingredients in a blender and mix until smoothie reaches desired consistency.

Nutrition information per serving: 166 calories; 1 g fat; 1 g saturated fat; 3 mg cholesterol; 4 mg sodium; 37 g carbohydrate; 3 g fiber; 5 g protein

Kale and Pear Salad

Makes 6 servings

Total time: 10 minutes

1 cup canned pears, drained

3 Tbsp. red wine vinegar

Pinch of salt

2 Tbsp. extra virgin olive oil

8 ounces kale, rinsed and chopped

1 medium pear, chopped

¾ cup sunflower seeds

½ cup blue cheese, crumbled


COMBINE canned pears, vinegar and salt in a blender or food processor. BLEND until smooth; slowly ADD oil. In a large bowl, TOSS kale, pear, sunflower seeds and blue cheese. TOP with pear dressing.

Nutrition information per serving: 237 calories; 16 g fat; 4 g saturated fat; 182 mg sodium; 18 g carbohydrate; 4 g fiber; 8 g protein

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