Got Kale? Try This Organic Superfood - Amanda Hilton
Got Kale? Try This Organic Superfood
Got Kale? Try This Organic Superfood

Amanda Hilton

March 30, 2022
(updated September 6, 2023)

Let's talk about Kale, Collards and Mustard Greens, third on the EWG’s 2023 Dirty Dozen list. If you aren’t familiar with the Dirty Dozen list, check out my previous blog, The Low Down on Organic for more info. 

Nutritional Highlights

Dark leafy greens are probably the richest in nutrients of any food in the vegetable kingdom. The greener the better. These veggies are high in vitamins A and C as well as magnesium, potassium and calcium (kale has even more calcium than a glass of milk!). They are also abundant in folic acid, which helps make healthy red blood cells.

Most dark green, leafy veggies, will take nitrogen from the soil into its tissues. In excess (as you find in chemical fertilizers), these compounds can form carcinogenic (cancer-forming) nitrosamines in the intestines. Under organic cultivation, the soil is fertilized with compost rather than flooded with chemical nitrogen. Compost is buffered by the action of microorganisms and delivers only the amount of nitrogen the plants need for their health. Chemicals are also sprayed on leafy green vegetables and tend to remain there even after harvest. Because we consume the leafy part, this can be even more of a concern and reason to switch to organic.

Leafy Greens

Mustard greens are a great addition to a salad, soup, or stir-fry. And big collard leaves are great as wraps filled with hummus and veggies, or beans, rice and veggies. My favourite out of the three powerhouse greens is, kale. We always have kale in our fridge and we even grow it in our garden during the summer (very easy to grow even without a green thumb!). You can add kale to just about anything… soups, salads, rice dishes, stir-fry, pizza, noodles, pasta… the list goes on. My favourite way to incorporate its goodness, along with other amazing nutrient-rich foods, is in a Kale and Cabbage Salad.


Kale and Cabbage Salad

4 cups chopped kale
2 tbsp olive oil
1 cup shredded red cabbage
½ cup shredded carrots
¼ cup raw sunflower seeds
¼ cup hemp hearts

¼ cup flax oil or olive oil
2 tbsp fresh squeezed lemon juice
2 tbsp apple cider vinegar
1 clove garlic, minced
1 tbsp tamari sauce (gluten free soy sauce)
2 tsp dijon mustard
½ tsp Herbamare

Drizzle kale with olive oil and massage for 5 min.
Add remaining ingredients and top with dressing mix.

Kale, Collards, and Mustard Greens are number three on the EWG's Dirty Dozen list, follow along with my blog as I chat about the other 11 fruits and veggies that contain high amounts of synthetic chemicals. Also, check out my Instagram page @amandahiltonrhn for posts about our local organic community food share and for healthy organic meal ideas. Shoot me a message if you would like to learn more ways to add organic vegetables to your diet.