Unfortunately, just like so many other good things in this world, they also have a hidden dark side. Cook each side until golden brown. In the case of kale, its root systems are good at picking up thallium, an odorless, tasteless metal found in very trace amounts in the earth, she says. Put the olive oil into the pan and turn the heat on medium. Kale is increasingly common, made into chips, tossed with salads or stewed to make a hearty vegetable dish. Cut all of your vegetables up into bite-size pieces. Sprinkle with salt after flipping. Heat oil for frying. Kale is heralded for its ample supplies of calcium, magnesium, potassium, Vitamin K, and various healthful phytochemicals and anti-oxidants. Are Collard Greens or Kale More Nutritious? Drop just the right amount of batter into the pan. "The bottom line still holds: More is more when it comes to kale." She added that lightly sautéing kale in healthy oils like canola or avocado oil can reduce the bitter taste, making it a more pleasant dining experience. Serve warm. Plus, you’d have to eat a lot of the veggie before you may experience any side effects from overindulging. "In fact, recent research found eating both cooked and raw kale can help you reap the best benefits of Brassica veggies," she penned in an article in Good Housekeeping. However, that’s not unique to kale. By doing it this way, you will have a crisp side dish that can make the taste buds so happy that they just might do a little dance. Add cooked leeks. Stir. Add oil to keep them from sticking. While rich in nutrients, these dark green leaves can be difficult to digest for some. Concern surrounding the impact of spinach, kale and other similar vegetables — including broccoli, broccoli rabe, turnips, Brussels sprouts, Chinese cabbage and cauliflower — on thyroid health is due to the effect they can have on the thyroid’s ability to absorb iodine. Kale Salad . But the superfood is … The bottom line: The benefits of kale far outweigh the downsides. When you hear kale, you must be thinking about those nice and green vegetarian salads. Nutritional value for Kale Raw 1 cup - 67g Cooked 1 cup -130 g Nutrient Amount %DV Amount %DV Vitamin A 10302 IU 206% 17709 IU 354% Vitamin C 80.4 mg 134%… The Side Effects of Oxalates When Eating Lots of Raw Spinach ; Is Baby Spinach Good for Digestion? Cruciferous vegetables, like kale, cauliflower and bok choy, are a great addition to your diet. How to Make a Kale Side Dish. Kale is a leafy green that belongs to the Brassica family which includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts. Squeeze some lemon. I used kale, carrots and green onion for this dish.