“High in nutrients like vitamins, minerals, and fiber, but low in calories, non-starchy veggies like kale, spinach, and arugula are a great way to add volume to a meal without weighing it down,” Cording says. Kale has about 1.5g of protein per chopped cup (raw), which isn’t a ton, but you can have it be the base of your salads, toss it into smoothies and greens drinks, add it to soups, or sauté it as a side dish to add a punch of nutrients. In fact, the nutrient profile of kale is enough reason to make the veggie a focal point of your diet. It has double the amount of vitamin C as oranges (120mg), a healthy dose of vitamin A (which helps protect your eyes), is high in beta carotene, vitamin K, and calcium, too.
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