Should We Eat Kale Cooked Or Raw?

Question: I bought some kale since it's a powerhouse of antioxidants. I threw the leaves in a salad and it was okay, but I wasn't crazy about it. Someone told me you're not supposed to eat kale raw, but cooked. Is that true?

Sassy Sez: Kale and other vegetables from the same family of Brassicas (such as other dark leafy greens, broccoli, Brussels sprouts, cabbage) can be eaten raw.

However, you may get more of a nutritional benefit from cooking them first, such as lightly steaming.

If you still want to eat your kale raw, however, then massage a bit of olive oil and lemon juice (along with a bit of salt, pepper, garlic, whatever you like) into some chopped kale. Then let it marinate for about 10-15 minutes, which will help to soften things a bit. This makes it far more palatable.

Personally, I let my taste buds be my guide. I mean, if you don't like the taste or texture of certain veggies raw, then you won't eat them, right?

So enjoy your veggies in the way that makes you happy, remembering to just cook as little and lightly as possible - this removes the chance of overcooking (which leads to nutrient loss).


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