Is it good to juice kale stems?

Introduction

Kale has become an incredibly popular leafy green in recent years, prized for its exceptional nutritional profile. While the leafy greens are most commonly used, the stems are often discarded. This begs the question – should you actually juice kale stems along with the leaves? In this article, we’ll take a comprehensive look at the nutritional merits of kale stems versus leaves, whether juicing kale stems is safe, and the best practices for getting the most out of your kale when making fresh juices and smoothies.

Nutritional Profile of Kale Stems vs. Leaves

Kale leaves certainly contain an impressive array of vitamins, minerals, and antioxidants. However, the stems boast a very similar nutritional makeup. Here’s a breakdown of the key nutrients found in kale stems compared to the leaves:

Nutrient	Kale Leaves	Kale Stems
Vitamin K	547 mcg (684% DV)	499 mcg (624% DV)
Vitamin C	93.4 mg (155% DV)	45.6 mg (76% DV)
Vitamin A	11,185 IU (224% DV)	263 IU (5% DV)
Folate	23 mcg (6% DV)	34 mcg (9% DV)
Calcium	181 mg (18% DV)	232 mg (23% DV)
Iron	1.5 mg (8% DV)	1.1 mg (6% DV)
Potassium	469 mg (14% DV)	297 mg (9% DV)

As you can see, kale stems contain very similar amounts of important nutrients like vitamin K, vitamin C, calcium, iron and potassium as the leafy greens. The most notable difference is that the leaves contain far more vitamin A in the form of beta carotene. Still, the stems provide a hefty dose of vitamin K, vitamin C, calcium, and other valuable minerals.

Benefits of Juicing Kale Stems

Given their stellar nutritional makeup, juicing kale stems along with the leaves can provide the following benefits:

– Higher vitamin K intake. The stems contain nearly as much fat-soluble vitamin K as the leaves, providing over 600% of the daily value per cup. Vitamin K plays a key role in blood clotting and bone health.

– More antioxidant power. With substantial amounts of antioxidant nutrients like vitamin C and polyphenols, kale stems can boost the free radical fighting abilities of your juices.

– Additional minerals. The stems excel when it comes to minerals like calcium, potassium, and iron compared to most other fruits and veggies. More minerals mean more nourishment for your body.

– Higher juice yields. Using the stems along with the leaves can make your kale go further, resulting in greater volumes of juice. More juice often means more nutrients.

– Less waste. Juicing the entire kale plant reduces the amount of waste produced. The stems provide lots of nutrition, so it makes sense to take advantage of them.

– More value for money. Since you can get more servings of juice out of a bunch of kale, you’ll be maximizing the value for money of your produce.

Potential Drawbacks of Juicing Kale Stems

Although kale stems are highly nutritious, there are a couple of potential disadvantages to juicing them:

– Tougher, stringier texture. The stems can be slightly tougher and stringier than the tender greens. This can result in a grittier, pulpy texture in juices.

– Stronger flavor. The stems tend to be more bitter and pungent than the leaves, which can make juices and smoothies taste more astringent. Those new to kale may find the flavor off-putting.

– Higher oxalate content. Kale stems contain higher concentrations of oxalic acid. For those prone to kidney stones, a very high oxalate load could be problematic.

– Requires a powerful blender/juicer. Trying to break down the tough stems may require a high-speed blender or juicer. Weaker appliances may struggle to fully pulverize stems.

Overall the nutritional upsides of the stems far outweigh these potential issues for most people. But those with kidney issues or new to kale may prefer removing the stems when juicing.

Are Kale Stems Safe to Juice?

For the vast majority of people, kale stems are completely safe to juice and blend along with the leaves. However, there are a few things to keep in mind:

– Pesticide residue – The stems can accumulate more pesticide residue as they grow near the ground. Be sure to wash stems thoroughly or buy organic.

– Heavy metal contamination – Kale stems may absorb more heavy metals from the soil. This isn’t a major concern, but peeling stems can help reduce this.

– Oxalates – As mentioned, kale stems contain more oxalic acid. Those prone to kidney stones should moderate their intake of high oxalate foods like kale stems.

Provided you take precautions around sourcing and food safety, kale stems are just as safe to juice as the leaves themselves. The same guidance around juicing leafy greens applies to the stems.

Tips for Preparing Kale Stems for Juicing

Here are some tips to get the most out of juicing kale stems:

– Give them a good wash – Rinse stems thoroughly under running water and scrub with a vegetable brush to remove any dirt or debris.

– Consider peeling – Removing the tough outer skin can reduce residual pesticides and heavy metals.

– Chop into small pieces – Cutting stems into 1-2 inch chunks aids juicing and blending. The smaller the pieces, the easier they are to break down.

– Soften through cooking – Lightly steaming or sauteing kale stems before juicing can help soften their texture.

– Balance with sweet/mild produce – Combine stems with fruits like apples, lemons, or melons to mask bitterness and astringency. Carrots and cucumbers also help mellow the flavor.

– Use a powerful machine – A masticating juicer or high-speed blender will pulverize kale stems more efficiently than a centrifugal model.

With a little prep work, kale stems can make a nutritious addition to fresh juices without compromising texture or taste.

Potential Recipes for Juicing Kale Stems

Here are some delicious and nutritious juice recipes that make the most of kale stems:

**Green Sunshine Juice**

– 1 cucumber
– 5 kale leaves and stems
– 1 green apple
– 1 lemon
– 1 inch ginger

**Purple Power Juice**

– 5 leaves and stems kale
– 3 carrots
– 1 beetroot
– 1 pear
– 1⁄2 lemon

**Morning Greens Juice**

– 1 cucumber
– 2 celery stalks
– Handful kale leaves and stems
– 1 apple
– 1⁄2 lemon
– Dash cinnamon

**Green Apple Detox Juice**

– 2 green apples
– 1 inch ginger
– 1⁄2 lemon
– 4-5 kale leaves and stems
– 1⁄2 cucumber
– Small handful parsley

**Tropical Greens Smoothie**

– 1 cup kale leaves and stems
– 1 banana
– 1 cup pineapple chunks
– 1 cup coconut water
– 1 tbsp almond butter
– Ice cubes

As you can see, kale stems pair well with a wide variety of fruits and vegetables in juices. They add an extra nutritional boost without overpowering other produce.

Conclusion

Juicing kale stems along with the leaves is highly beneficial. The stems provide a hefty dose of important nutrients like vitamin K, vitamin C, calcium, potassium and iron for barely any calories. While the stems can be stringier and more bitter than the leaves, preparing them properly allows you to reap their nutritional benefits without any major drawbacks in your juices.

With very few downsides, you have little to lose and lots to gain, nutritionally speaking, from juicing kale stems. The best approach is including both the stems and leaves to maximize the vitamin, mineral and antioxidant content of your juices and smoothies. This results in greater nutrition, value for money and less waste.

So don’t throw those stems away – toss them in the blender or juicer for an added boost of vitamins and minerals! Both the stems and leaves make kale a true superfood.