Have you ever juiced kale and left the stems behind? If so, you’re missing out on some valuable nutrients! Kale stems are packed with fiber, vitamins, and minerals. In this blog post, we will discuss the benefits of juicing kale stems and give you some tips on how to do it.
Can you Juice Kale stems?
Kale juice is a tasty way to incorporate a lot of nutrients into your diet. Can you, however, juice kale stems? Many people believe that kale stems cannot be juiced because they are rough and woody. But the truth is that kale stems can be juiced. To make them soft enough to drink, simply juice them with the leaves and a few additional things.
Kale stems do not have the same nutritious value as the leaves. Nonetheless, they are abundant in fiber and water and can be extremely good for your health. Kale is one of the most nutrient-dense plants available. But, if you use the kale stems, does juicing them have any health benefits? Kale is a cruciferous vegetable and one of the healthiest foods available. Why throw away the kale stems? If you’re on a juicing diet, juicing kale stems might be a smart choice.
Vitamin A 206% DV
This fat-soluble vitamin is required for good vision. It also aids in the maintenance of healthy skin, bones, and tissues, as well as the prevention of cell damage.
B Vitamins 3% DV
This group contains thiamine, riboflavin, iron, phosphorous, and iron. Iron is essential for healthy blood and cell growth, in addition to maintaining your liver.
Vitamin B6 9% DV
Kale contains three times more B6 than the other B’s. Among its many benefits, pyridoxine promotes brain function and aids in hemoglobin formation.
Vitamin C 134% DV
This vitamin, also known as ascorbic acid, has a wide range of beneficial effects, including iron absorption, immunological support, wound healing, bone and teeth preservation, and collagen formation.
Vitamin K 684% DV
Vitamin K is essential for bone and blood health. If you don’t get enough of this, your blood may clot when and where it shouldn’t. Furthermore, it gives your body crucial energy. A single serving of kale has nearly 1,000% of your daily K needs.
Which kale is best for juicing?
There are many types of kale, but the two most common are curly kale and Lacinato kale. Curly kale has ruffled leaves and a fibrous stalk. It is slightly sweeter than Lacinato kale and has a more delicate flavor. Lacinato kale, also known as Dinosaur or Tuscan kale, has dark green, narrow leaves with a tough stalk. It has a slightly bitter taste.
Lacinato kale is the best type of kale for juicing because it is more nutrient-dense than other types of kale. The reason for this is that it contains less water and more vitamins and minerals per calorie.
Where to Get Kale For Juicing?
You can find kale at most grocery stores in the produce section. Look for leaves that are dark green and have a slightly purple hue. Avoid yellow or brown leaves, as they indicate that the kale is past its prime.
How To Prepare Kale For Juicing?
Wash Your Veggies
Dirt and bacteria can’t be lurking in your fresh kale juice, can they? That is why it is critical to thoroughly rinse your kale with not only water but also an excellent homemade vegetable spray.
Simply combine 3 cups of water with 1 cup of vinegar and rinse your veggies in this solution. You can scrub your vegetables lightly as well, but the vinegar solution eliminates chemical residue and debris more efficiently.
Prepare the Veggies for Juicing
It is critical not to lose the necessary dietary fiber while juicing kale or any other vegetable. You may get the most out of all those minerals by juicing tender and smaller kale leaves rather than larger ones. Also, before putting your kale leaves in the juicer, remove any brown patches and rough stems.
Start with a Base
Green vegetable juices might be bitter at times, making you lose interest in them. That is why it is beneficial to add a base to your kale juice before juicing the vegetable itself.
Fresh vegetables with high water content, such as cucumber, celery, and lettuce, provide an excellent basis and will undoubtedly improve the taste of your kale juice.
Juice Your Greens
After you’ve established a foundation, it’s time to add some healthy leafy greens, such as kale. We advocate utilizing a masticating juicer instead of a centrifugal juicer because the yield will be higher.
You’ll need at least 3 to 4 cups of chopped kale to feed into the juicer’s feeding chute to make a glass of fresh kale juice. Cucumber slices can be added. Remember to keep the cucumber peel on for added benefits.
Add Something Extra
It’s not a bad idea to add a little zing to your kale juice for an extra kick. Don’t worry, the star of the show will still be kale, but a handful of parsley or basil will improve the detoxifying benefits.
To satisfy your tangy needs, add a few slices of vitamin C-rich, fresh lime, or ginger for anti-inflammatory effects. Do you have a sweet tooth? No worries; you may sweeten your kale juice by juicing a beet, apple, or pear.
How To Store Kale Before Juicing?
Kale should be stored in a cool, dry place to avoid mold growth. Kale may be stored in sealed containers. You can cut it up, wash and dry it, and then store it in a well-sealed container. If you store kale in this manner, it should last for a few days. If you buy more kale than you can consume in a week, you can keep it in the refrigerator. To store your kale in the fridge, use a freezer bag.
Wash your kale as soon as you get it home
I’ve made the error of letting kale remain in my refrigerator for a day (or more) before rinsing and preserving it correctly, and I’ve probably regretted it.
Chop first, then wash
If you’re going to store kale in the fridge, it’s best to chop it up before washing it. I like to tear my kale into bite-size pieces and then rinse it thoroughly under cold water. It’s a lot easier to clean your kale when it’s already cut. Use a salad spinner (or two)I cannot overstate how important it is to get rid of all the water after you’ve rinsed your kale. Excess water will cause your kale to wilt and turn brown quickly. To avoid this, use a salad spinner (or two) to remove all the water from the leaves.
Store your kale in an airtight container in the refrigerator.
Place in a freezer bag with a paper towel once your kale is dry, place it in a freezer bag with a paper towel. The paper towel will help absorb any extra moisture. Be sure to squeeze all the air out of the bag before sealing it. Or you can use a zip-top bag with the air squeezed out of it. You could also use a bowl with a tight-fitting lid, but I prefer the bag since it allows me to push out the air.
Label and date your kale like to label and date my kale so I know how long it’s been in the fridge. Kale usually lasts for about five days in the fridge, but if you notice any browning or wilting, be sure to toss it.
Spin the kale to dry it well
The paper towels will absorb excess moisture, allowing your kale to stay fresher for longer.
Kale Berry Smoothie with Steamed Greens
This Kale Berry Smoothie with Steamed Greens is a delightful and healthful meal with a veggie portion! This dairy-free and vegan green smoothie recipe is a great way to get your day started.
1 huge kale bunch (you can use curly kale or lacinato kale)
1 tablespoon hemp seeds
2 cups carrot juice, canned or fresh
1 chilled ripe banana (cut in half)
refrigerated 2 cups berries, (I used a mixture of strawberries, blueberries, and blackberries)
cocoa powder, 2 tbsp (or cacao powder)
(unsweetened)2 scoops of protein powder. (optional, for added nutrition)
- Remove the leaves from the stems of the kale before preparing it for the smoothie. To completely rinse the leaves, place them in a salad spinner or a large bowl of water. To remove extra water, spin the kale or shake the leaves.
- Put the kale leaves in a steamer basket or a microwave-safe bowl to steam. Steam the kale in a steamer basket for 3-4 minutes on the stovetop or for around 2 minutes in the microwave.
- Set aside the steamed kale while you make the smoothie. You don’t have to steam the kale, but I believe it helps to soften the flavor and makes the smoothie easier to stomach. If you like, you can leave the kale uncooked.
- Combine the hemp seeds, carrot juice, frozen banana, frozen berries, cocoa powder, and protein powder in the pitcher of a high-speed blender like a Vitamix or a Blendtec.
- Then, using tongs, place the steamed kale on top of the smoothie mixture in the blender pitcher.
- Close the top and blend the smoothie for about 60 seconds, or until it is smooth and creamy.
- Serve immediately, or store any leftovers in a sealed jar in the refrigerator for up to 48 hours.
So, the next time you’re juicing kale, don’t throw away those stems! Instead, chop them up and add them to your drink for an extra nutritional boost. Who knows? You may just start to love kale stems as much as the leaves themselves.