Vegan - Vegetarian RecipesKale, Frozen - Ingredients Descriptions and Photos
From All-Creatures.org Vegan - Vegetarian Recipe Book: How Mary and Frank and Friends Eat

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Ingredients Descriptions and Photos
Kale, Frozen

Kale, Frozen
(Kale, Frozen) Kale is a mild tasting member of the cabbage family, particularly when frozen. Frozen Kale is a convenient way to have kale when it is out of season, or when you don't want to take the time to clean and wash fresh kale. We have purchased this washed, cleaned, and chopped frozen kale in 12 oz. steamable bags, 1 lb. bags, and 3 lb. food service bags. Frozen kale can be used in any recipe calling for kale.  Like other cruciferous vegetables, kale has been shown to help protect against cancer, particularly for those on a vegan diet.  Kale has also been shown to help protect against macular degeneration, an eye disease. See the nutritional chart below.

Kale, frozen, unprepared

Nutrient Unit 1
Value per 100 g		 1
serving (3.33 oz)
94g 		1
package (10 oz)
284g
Proximates
Water g 91.12 85.65 258.78
Energy kcal 28 26 80
Protein g 2.66 2.50 7.55
Total lipid (fat) g 0.46 0.43 1.31
Carbohydrate, by difference g 4.90 4.61 13.92
Fiber, total dietary g 2.0 1.9 5.7
Minerals
Calcium, Ca mg 136 128 386
Iron, Fe mg 0.93 0.87 2.64
Magnesium, Mg mg 18 17 51
Phosphorus, P mg 29 27 82
Potassium, K mg 333 313 946
Sodium, Na mg 15 14 43
Zinc, Zn mg 0.18 0.17 0.51
Vitamins
Vitamin C, total ascorbic acid mg 39.3 36.9 111.6
Thiamin mg 0.056 0.053 0.159
Riboflavin mg 0.112 0.105 0.318
Niacin mg 0.698 0.656 1.982
Vitamin B-6 mg 0.090 0.085 0.256
Folate, DFE µg 17 16 48
Vitamin B-12 µg 0.00 0.00 0.00
Vitamin A, RAE µg 313 294 889
Vitamin A, IU IU 6253 5878 17759
Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamin D IU 0 0 0
Lipids
Fatty acids, total saturated g 0.059 0.055 0.168
Fatty acids, total monounsaturated g 0.034 0.032 0.097
Fatty acids, total polyunsaturated g 0.219 0.206 0.622
Fatty acids, total trans g 0.000 0.000 0.000
Cholesterol mg 0 0 0

National Nutrient Database for Standard Reference
Release 28 slightly revised May, 2016   Software v.2.6.1
The National Agricultural Library

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Vegan FlagThe above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!