It has taken me awhile to get on the Kale Train — but now I am a regular rider. This is due in part to our local Earthfare market offering their organic kale for $0.99 per bunch. This is an important tip if you are committed to eating organic: buy whatever vegetables are on sale. Remember: you CAN afford to eat organic, but you CAN’T afford not to.
There are rumors floating around the Internet that kale should not be eaten raw due to high levels of oxalic acid. After a little research, I found that kale is much lower oxalic acid than spinach — in fact it is considerably lower. 100 grams of kale contains 20 milligrams of oxalates, whereas the same amount of spinach contains 970 milligrams. [1]
Here is a calorie and cost analysis for those watching their waistlines and wallets.
| Ingredients | Cost | Calories |
| Kale | .75 | 72 |
| Onion | .25 | 20 |
| Celery | .35 | 25 |
| Tomato | 1.25 | 40 |
| Carrots | .35 | 60 |
| Oil | .50 | 125 |
| Vinegar | .10 | 1 |
| Spices | .25 | 5 |
| ————- | ——– | ——— |
| Total | $3.80 | 348 |
| Per Serving | $0.95 | 86 |
Ingredients (organic):
- 6 kale leaves, washed, de-stemmed, and chopped
- 1/4 medium red onion, diced
- 4 stalks of celery, split and diced
- 1 medium tomato, diced
- 2 medium carrots, washed, peeled, and shredded
- 1 Tbsp. extra virgin olive oil
- 1 Tbsp. Bragg’s Apple Cider Vinegar
- Garlic granules to taste
- Sea salt and black pepper to taste
Directions:
- Layer salad in order listed
- Toss until well blended
- Serve with any meal
Looking to find the best prices for organic food? Try a free 30 day membership at Thrive Market. Everyone is loving Thrive. And why not? Their prices are 25-50% lower than retail.
[1] http://www.healwithfood.org/articles/oxalates-kale-spinach.php
Disclaimer:
Reformed Health exists so you can take control of your own health and be all that God has designed you to be. The information shared on Reformed Health is the sole opinion of the author and is not meant to diagnose or treat any illness. None or our claims have been evaluated by the FDA or any other government organization. We are not medical doctors, nor do we have any medical doctors on staff. If you are having a health emergency, please call 911, contact your doctor, or visit a local emergency room. Always consult your doctor before engaging in any new exercise regime.
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Scripture quotations taken from the NASB.
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© 2017 Mischelle Sandowich
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