Ingredients Descriptions and Photos - kale: An All Creatures American International Vegetarian Vegan Recipe - cruelty free, gourmet, recipes, lifestyle, food, appetizer, appetizers, beverage, beverages, bread, breads, roll, rolls, cake, cakes, breakfast, lunc

veggies.jpg (8284 bytes) all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

| Home Page | Recipes Table of Contents |

Ingredients: Descriptions and Photos
Kale

(Kale) Kale is a mild tasting member of the cabbage family. The smaller, more tender leaves can be eaten raw in a mixed green salad. The larger tougher leaves are usually steamed or cooked in soups, casseroles, or stir-fries. We also eat some of the tougher leaves raw in our vegetable "smoothies", which we make in our Vita-Mix. Like other cruciferous vegetables, kale has been shown to help protect against cancer, particularly for those on a vegan diet. Kale has also been shown to help protect against macular degeneration, an eye disease. Select kale which is firm and has dark green leaves. See the nutritional chart below for raw and cooked kale.

Kale, raw

Scientific Name: Brassica oleracea (Acephala Group)

NDB No: 11233

Nutrient	Units	Value per 100 grams of edible portion	Sample Count	Std. Error
Proximates
Water	g	84.46	5	0.531
Energy	kcal	50	0
Energy	kj	209	0
Protein	g	3.30	1
Total lipid (fat)	g	0.70	1
Carbohydrate, by difference	g	10.01	0
Fiber, total dietary	g	2.0	0
Ash	g	1.53	0
Minerals
Calcium, Ca	mg	135	1
Iron, Fe	mg	1.70	1
Magnesium, Mg	mg	34	1
Phosphorus, P	mg	56	1
Potassium, K	mg	447	5	19.697
Sodium, Na	mg	43	5	13.695
Zinc, Zn	mg	0.44	1
Copper, Cu	mg	0.290	1
Manganese, Mn	mg	0.774	0
Selenium, Se	mcg	0.9	0
Vitamins
Vitamin C, total ascorbic acid	mg	120.0	1
Thiamin	mg	0.110	1
Riboflavin	mg	0.130	1
Niacin	mg	1.000	1
Pantothenic acid	mg	0.091	0
Vitamin B-6	mg	0.271	1
Folate, total	mcg	29	0
Folic acid	mcg	0	0
Folate, food	mcg	29	0
Folate, DFE	mcg_DFE	29	0
Vitamin B-12	mcg	0.00	0
Vitamin A, IU	IU	8900	0
Vitamin A, RE	mcg_RE	890	0
Vitamin E	mg_ATE	0.800	0
Lipids
Fatty acids, total saturated	g	0.091	0
4:0	g	0.000	0
6:0	g	0.000	0
8:0	g	0.000	0
10:0	g	0.000	0
12:0	g	0.002	0
14:0	g	0.003	0
16:0	g	0.076	0
18:0	g	0.004	0
Fatty acids, total monounsaturated	g	0.052	0
16:1 undifferentiated	g	0.001	0
18:1 undifferentiated	g	0.049	0
20:1	g	0.000	0
22:1 undifferentiated	g	0.000	0
Fatty acids, total polyunsaturated	g	0.338	0
18:2 undifferentiated	g	0.138	0
18:3 undifferentiated	g	0.180	0
18:4	g	0.000	0
20:4 undifferentiated	g	0.002	0
20:5 n-3	g	0.000	0
22:5 n-3	g	0.000	0
22:6 n-3	g	0.000	0
Cholesterol	mg	0	0
Amino acids
Tryptophan	g	0.040	57
Threonine	g	0.147	57
Isoleucine	g	0.197	57
Leucine	g	0.231	57
Lysine	g	0.197	57
Methionine	g	0.032	57
Cystine	g	0.044	3
Phenylalanine	g	0.169	57
Tyrosine	g	0.117	3
Valine	g	0.181	57
Arginine	g	0.184	57
Histidine	g	0.069	57
Alanine	g	0.166	3
Aspartic acid	g	0.295	3
Glutamic acid	g	0.374	3
Glycine	g	0.159	3
Proline	g	0.196	2
Serine	g	0.139	3

USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

Kale, cooked, boiled, drained, without salt

NDB No: 11234

Nutrient	Units	Value per 100 grams of edible portion	Sample Count
Proximates
Water	g	91.20	0
Energy	kcal	28	0
Energy	kj	117	0
Protein	g	1.90	0
Total lipid (fat)	g	0.40	0
Carbohydrate, by difference	g	5.63	0
Fiber, total dietary	g	2.0	0
Ash	g	0.87	0
Minerals
Calcium, Ca	mg	72	0
Iron, Fe	mg	0.90	0
Magnesium, Mg	mg	18	0
Phosphorus, P	mg	28	0
Potassium, K	mg	228	0
Sodium, Na	mg	23	0
Zinc, Zn	mg	0.24	0
Copper, Cu	mg	0.156	0
Manganese, Mn	mg	0.416	0
Selenium, Se	mcg	0.9	0
Vitamins
Vitamin C, total ascorbic acid	mg	41.0	0
Thiamin	mg	0.053	0
Riboflavin	mg	0.070	0
Niacin	mg	0.500	0
Pantothenic acid	mg	0.049	0
Vitamin B-6	mg	0.138	0
Folate, total	mcg	13	0
Folic acid	mcg	0	0
Folate, food	mcg	13	0
Folate, DFE	mcg_DFE	13	0
Vitamin B-12	mcg	0.00	0
Vitamin A, IU	IU	7400	0
Vitamin A, RE	mcg_RE	740	0
Vitamin E	mg_ATE	0.850	0
Lipids
Fatty acids, total saturated	g	0.052	0
4:0	g	0.000	0
6:0	g	0.000	0
8:0	g	0.000	0
10:0	g	0.000	0
12:0	g	0.001	0
14:0	g	0.002	0
16:0	g	0.043	0
18:0	g	0.002	0
Fatty acids, total monounsaturated	g	0.030	0
16:1 undifferentiated	g	0.000	0
18:1 undifferentiated	g	0.028	0
20:1	g	0.000	0
22:1 undifferentiated	g	0.000	0
Fatty acids, total polyunsaturated	g	0.193	0
18:2 undifferentiated	g	0.079	0
18:3 undifferentiated	g	0.103	0
18:4	g	0.000	0
20:4 undifferentiated	g	0.001	0
20:5 n-3	g	0.000	0
22:5 n-3	g	0.000	0
22:6 n-3	g	0.000	0
Cholesterol	mg	0	0
Amino acids
Tryptophan	g	0.023	0
Threonine	g	0.085	0
Isoleucine	g	0.114	0
Leucine	g	0.133	0
Lysine	g	0.114	0
Methionine	g	0.018	0
Cystine	g	0.025	0
Phenylalanine	g	0.097	0
Tyrosine	g	0.067	0
Valine	g	0.104	0
Arginine	g	0.106	0
Histidine	g	0.040	0
Alanine	g	0.096	0
Aspartic acid	g	0.170	0
Glutamic acid	g	0.216	0
Glycine	g	0.092	0
Proline	g	0.113	0
Serine	g	0.080	0

USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live! (d-7)

Your Comments are Welcome:

| Ingredients | Recipes Table of Contents |

Thank you for visiting all-creatures.org.
Since