Just Add Kale! Kale Infographic describing the Top Health Benefits of Kale, Types of Kale, Nutritional Info, Interesting Facts and Kale Recipes!

The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Kale Infographic. We LOVE Kale of all types! We hope you like it!




Just Add Kale! Kale is one of the best superfoods & is a dark green leafy nutritional vegetable related to the cabbage. Kale is rich in vitamins, trace minerals, omega-3 fatty acids and antioxidants. Everywhere you turn, kale is a vital vegetable, rich in nutrients, health benefits and delicous flavor! Here is the Just Add Good Stuff Kale Infographic:


Just Add Good Stuff Kale Infographic detailing the health benefits in a visual way


TOP 10 Health Benefits of Kale as described in the Just Add Good Stuff Kale Infographic:

  1. kale is low in calories, zero fat and very high in fiber!
  2. high in powerful antioxidants which prevent cancer
  3. kale is rich in vitamin K for normal bone health & blood clotting
  4. great anti-inflammatory agent with lots of omega-3’s
  5. high in iron essential in oxygen transport and cell growth
  6. kale is rich in vitamin A which aids in vision and skin health
  7. great for cardiovascular support & lowers cholesterol
  8. kale is high in calcium essential in preventing osteoporosis
  9. rich in vitamin C which boosts immune & metabolic function
  10. kale contains fiber and sulfur which detoxify your body


Kale Nutrition Facts as described on our Kale Infographic

  • Serving Size = 1 cup chopped
  • Calories = 34
  • Calories from Fat = 4 g
  • Total Fat = 0.47 g
  • Cholesterol = 0 mg
  • Sodium = 29 mg
  • Potassium = 299 mg
  • Total Carbohydrate = 6.71 g
  • Dietary Fiber = 1.3 g
  • Sugars = 0 g
  • Protein = 2.21 g
  • Vitamin A = 206% RDI
  • Vitamin C = 134% RDI
  • Calcium = 9% RDI
  • Iron = 6% RDI


Healthy Kale Recipes on our Kale Infographic

  1. Spicy Baked Kale Chips snack
  2. Kale & Veggie Quinoa main dish
  3. Kale, Spinach and Arugula salad mix

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!


Things You May Not Know About Kale as described on our Kale Infographic

  • Per calorie, kale has more calcium than any milk you can buy!
  • Per calorie, kale also has 10x more Vitamin C when compare with spinach
  • Also per calorie, kale has more iron than beef of any kind!
  • Often referred to as a ‘nutritional powerhouse’
  • 1 cup of kale has 10% of the RDA of omega-3 fatty acids!
  • Kale is a winter veggie, although available year round
  • Types include curly leaved, plain leaved, rape kale and Tuscan
  • Comes in green & purple varieties – mix it up!
  • Steaming enhances bile acid sequestrants which lower cholesterol


The Just Add Good Stuff Kale infographic (we also call it our Kale infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Kale infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Kale which would affect our Top 10 Kale health benefits. In addition, we constantly experiment with uses of Kale in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Kale in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Kale Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

Kale Chips – The Perfect Snack Before Bedtime or Anytime!

Kale Chips > The BEST Bedtime Snack? We think so…

Are you looking for that perfect snack that will fill you up, help you sleep and nourish your body at the same time?  Look no further than kale chips!

First of all, here’s some background information about kale.  Kale is a green or purple vegetable that is similar to cabbage and spring/collard greens. There are many types of kale that are classified into different kale families depending on their leaf type.

Learn more about types of kale

There are 5 main types of kale, all of which have great nutritional value. Here are the kale types: 1. Curly Leaved kale (also called Scots Kale) 2. Plain Leaved kale 3. Rape Kale 4. Leaf and Spear Kale (this is actually a naturally crossed curly leaved and plain leaved kale) 5. Cavolo Nero (also called Dinosaur Kale, Black Cabbage, Tuscan Kale or Tuscan Cabbate) The Curly Leaved and Dinosaur Kale types are most often found in grocery stores.

Kale is packed full of nutrition and is often called a ‘superfood‘.

Learn more about kale as a 'superfood'

All types of kale are calcium rich and very high in beta carotene, vitamin K and vitamin C, making them one of the world’s best superfoods. Kale is a source of two carotenoids, lutein and zeaxanthin. In addition kale contains sulforaphane, a chemical with potent anti-cancer properties. Kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. The USDA full report on kale’s nutritional value is located here: http://ndb.nal.usda.gov/ndb/foods/show/2969?qlookup=11234&format=Full&max=25&man=&lfacet=&new=1

All forms of kale can be easily prepared, whether eaten raw (within a salad) or juiced or boiled or cooked.

One of our favourite ways to prepare curly-leaf or dinosaur kale is by making them into kale chips.  It’s fun, easy, quick and tastes really great!  Kale chips are also an ideal snack for the entire family.  Below is our kale chips recipe that will take you less than 20 minutes!



Kale Chips Recipe > An easy kale chips recipe for you to follow…

Recipe makes 1 serving (great for up to 2 people) and will take roughly 20 to 25 minutes to prepare.  Here are the ingredients for the kale chips recipe:

  • 5 large leaves of Curly Leaved or Dinosaur Kale (about 1 bunch)
  • 1 tsp coconut oil
  • sea salt

The kale chips recipe method is:

  • Wash and tear the kale into chip sized pieces
  • Drain water off the kale pieces
  • Melt the coconut oil
  • Toss the kale in the coconut oil
  • Put the kale onto a baking sheet
  • Sprinkle sea salt onto kale
  • Roast at 350F for about 15 minutes

Keys to the kale chip recipe:

  1. The kale will shrink, so make sure your pieces are not too small
  2. Don’t drench the kale in the coconut oil … just toss it
  3. Sea salt is not necessary, but gives the chips a great flavour
  4. Roasting time depends on your oven so take the kale chips out when crispy
  5. Once crispy, take the kale chips out and put onto paper towel to soak up excess oil

For those who have troubles falling asleep, kale chips are the perfect bedtime snack as they help kick-start the production of your sleep hormones!