Is it good to juice kale stems?

Green smoothies are one of the most popular health trends in recent years. While green leafy vegetables like kale are a great source of vitamins, minerals, and fiber, people are always looking for ways to get more benefits from them. When it comes to kale, most people tend to toss away the stems and use only the leaves. However, did you know that there are benefits to using the stems as well? In this post, we will explore the question, “Is it good to juice kale stems?” and discuss the potential benefits and drawbacks.

The case for juicing kale stems

Many people believe that juicing kale stems is perfectly safe and healthy. In fact, they believe that there are several benefits to juicing the stems. Firstly, kale stems have a lot of fiber. By juicing the stems along with the leaves, you can get an extra dose of this essential nutrient. Fiber is important for maintaining a healthy digestive system and preventing constipation. It can also help to regulate blood sugar levels and reduce cholesterol levels.

Additionally, kale stems contain a good amount of vitamins and minerals. They are particularly rich in vitamin K, which is essential for healthy bones and blood clotting. Vitamin K also helps to regulate calcium levels in the body and prevent calcification in the arteries. Kale stems also contain vitamin C, which is an antioxidant that can help boost the immune system and protect against disease.

Furthermore, juicing kale stems is a great way to reduce food waste. Rather than throwing away the stems, you can use them to make a nutritious beverage. This is especially important if you are trying to be eco-friendly and reduce your carbon footprint.

The case against juicing kale stems

While there are certainly benefits to juicing kale stems, there are also some potential drawbacks to consider. Firstly, some people find that kale stems have a bitter taste. This can make them less enjoyable to drink than smoothies made from kale leaves alone. However, you can offset this by adding sweeteners like fruits or honey.

Furthermore, kale stems can be tough and fibrous. This means that they can be difficult for some people to digest and may cause stomach discomfort. If you have a sensitive digestive system, you may want to avoid juicing kale stems altogether.

Another thing to consider is that kale stems can be high in oxalates. Oxalates are compounds that can bind with calcium in the body and form kidney stones. If you are prone to kidney stones, you may want to limit your consumption of kale stems.

The verdict

So, is it good to juice kale stems? The answer is yes, but with a few caveats. If you enjoy the taste and can tolerate the texture, then juicing kale stems can be a great way to get an extra dose of fiber, vitamins, and minerals. However, if you find the stems to be bitter or tough and fiber, then you may want to stick to kale leaves alone. Additionally, if you have a sensitive digestive system or are prone to kidney stones, then you may want to limit your consumption of kale stems.


In conclusion, there are benefits and drawbacks to juicing kale stems. While they are a great source of fiber, vitamins, and minerals, they can also be bitter and tough to digest. Ultimately, whether or not you choose to juice kale stems is a personal choice. However, if you do decide to give it a try, be sure to listen to your body and make adjustments as needed. Overall, incorporating kale into your diet in any form provides numerous health benefits, and juicing the stems can be a tasty and healthy addition.

If you’re interested in learning more about the benefits of kale and other leafy greens, you can check out this article from Harvard Health Publishing: “Health benefits of green leafy vegetables”.


Which part of kale do you juice?

Kale is a highly nutritious vegetable that is commonly used in salads and smoothies. Many people also like to juice kale to enjoy its health benefits. However, when it comes to juicing kale, you may wonder which part of the vegetable should be used. The truth is, you can juice the entire kale plant, including the leaves and stems.

The kale leaves are the most commonly juiced part of the plant. They are rich in vitamins A, C, and K, as well as minerals such as calcium and iron. The leaves are also high in antioxidants, which can help reduce inflammation and protect against disease. When juicing kale leaves, it’s important to wash them thoroughly to remove any dirt or pesticides that may be on the surface. You can then chop the leaves into small pieces that can easily fit into your juicer.

While the leaves are the most popular part of kale for juicing, the stems can also be used. Many people discard the stems when cooking or preparing kale, but they are actually quite nutritious. Kale stems are high in fiber and contain many of the same vitamins and minerals as the leaves. When juicing kale stems, it’s important to chop them into small pieces to prevent them from clogging your juicer.

When juicing kale, you can use both the leaves and stems of the plant. Both parts are highly nutritious and offer a range of health benefits. To ensure the best results, make sure to wash the kale thoroughly before juicing and chop it into small pieces that can easily fit into your juicer.

Are kale stems good for anything?

Kale has risen to popularity in recent years, and with good reason. This nutrient-dense green leafy vegetable is packed with vitamins and minerals that are essential for maintaining good health. However, many people are still unaware that kale stems can also be incredibly useful and nutritious. Instead of discarding the kale stems, you can use them in a variety of ways to add extra flavor and nutrients to your next meal.

One of the simplest ways to use kale stems is by adding them to smoothies or juices. Although they can be tough and fibery when eaten raw, blending kale stems with other fruits and vegetables can make them more palatable and easier to digest. The stem of kale contains many of the same nutrients as the leaves, such as vitamin C, vitamin K, and fiber, which makes them a nutrient-dense addition to your smoothie.

Another way to use kale stems is by pickling them. Pickled kale stems are a delicious snack or condiment that can add a crunchy texture and tangy flavor to sandwiches, burgers, or salads. To pickle kale stems, simply cut them into bite-sized pieces and add them to a jar with vinegar, salt, and any other desired spices. Let the jar sit for a few days, and the result will be a tasty and nutritious snack that is perfect for cooking or snacking.

Roasting is another simple technique for using kale stems. Simply toss them in olive oil, add your desired seasoning, and roast them in the oven until they are slightly crispy. Roasted kale stems can make a healthy and flavorful snack or side dish.

If you’re making soup, consider adding kale stems to the mix. Along with providing a unique texture to soups, the added fiber and nutrients from the stems are an excellent way to boost the health benefits of the soup. You can also chop the kale stems into small pieces and add them to a stir-fry for some extra crunch and texture.

Finally, consider making pesto with the kale stems. Simply blend the stems with garlic, nuts, and olive oil, and you have a delicious and nutritious pesto that can be used as a spread or added to pasta dishes. The stem’s fibrous texture can take a little longer to blend than the leaves, but the result is a tasty and nutrient-rich sauce that’s easy to make.

There are countless ways to use kale stems. Whether you’re pickling, roasting, blending, or using them as a base for pesto, kale stems are a flavorful, nutritious addition to any meal. Rather than discarding them, consider the many creative ways you can incorporate kale stems into your next recipe and enjoy their many health benefits.

Are kale stems healthier than the leaves?

Kale is often recognized as a superfood due to its numerous health benefits. Both the leaves and stems of kale are edible and offer several vital nutrients to the body. However, when it comes to determining whether kale stems are healthier than the leaves, it is necessary to consider various factors.

Kale leaves are usually the preferred part to consume because they contain high levels of vitamins A, C, and K. Additionally, kale leaves are an excellent source of calcium, folate, iron, potassium, and antioxidants. The nutrients in the leaves help improve eye health, boost the immune system, and prevent chronic diseases such as heart disease, cancer, and Alzheimer’s.

On the other hand, the kale stems contain some of the same essential nutrients as the leaves. Stalks and stems on leafy green vegetables generally contain the same nutrients as the leafy part itself. Crushing or cutting the stalks and stems will not change the nutrient profile in any significant way. The stems also have lower calorie content, and they are rich in fiber, which helps to support a healthy digestive system.

While the kale stems and leaves contain generally the same nutrients, the status of their health benefits varies. Therefore, determining the healthier one is subject to the purpose one needs the nutrients for. Suppose you are looking for high levels of specific nutrients such as vitamin K or antioxidants. Then, the kale leaves are the better option. However, if you aim to keep a balanced diet on a low-calorie intake, then incorporating the kale stems is a better idea.

Both the leaves and stems of kale offer several health benefits, and the decision on whether the stems are healthier than the leaves depends on individual nutritional needs. Including both into your diet can give you the required nutrients and keep a balanced diet.

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