National Kale Day

kale head

While October has holidays like National Homemade Cookie Day, National Pizza Month and Popcorn Popping Month, it also has healthier alternatives to celebrate as well, like October 2nd, National Kale Day.

It might be more delicious to celebrate those other holidays, but kale is not only a great crop to grow in the Midwest, but it has so many amazing benefits.

According to Healthline, just one cup of raw kale, a measly 33 calories, includes:

  • Vitamin A: 206% of the DV (from beta-carotene)

  • Vitamin K: 684% of the DV

  • Vitamin C: 134% of the DV

  • Vitamin B6: 9% of the DV

  • Manganese: 26% of the DV

  • Calcium: 9% of the DV

  • Copper: 10% of the DV

  • Potassium: 9% of the DV

  • Magnesium: 6% of the DV

  • It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

  • 3 grams of protein

  • A large portion of the little fat kale contains in it is an omega-3 fatty acid called alpha linolenic-acid

While many people are adding kale to their smoothies or making green juice, it also tastes great in soups and pasta sauce. You can saute it, make a hearty salad with raw kale or bake kale chips. Believe it or not, I have a favorite recipe that uses kale. And it is the perfect recipe for the fall as the weather cools down: Zuppa Toscana! That’s right, just like the endless bowls from Olive Garden, make this delicious soup at home. Here’s the recipe from

Kim Boyer