Kale has become one of the most popular leafy greens to juice and blend into smoothies. This nutritious vegetable packs a big nutritional punch. Kale provides vitamins A, C, and K, is high in antioxidants, and contains fiber, calcium, potassium, iron, and magnesium.
When preparing kale to juice or blend, many people remove the leafy greens from the tough center stem before adding it to their blender or juicer. The stem is often discarded as waste. But is this necessary? Should you juice the kale stems along with the leaves?
The Difference Between Kale Stems and Leaves
Kale stems and leaves have some nutritional differences. The leafy greens are packed with nutrients and antioxidants. The stems contain fiber but fewer vitamins and minerals than the leaves. Here is a comparison:
- Kale leaves are high in vitamins A, K, C, B6, and folate. The stems contain some of these vitamins but in smaller amounts.
- The leaves contain more calcium, potassium, iron, and magnesium compared to the stalks.
- Both the stems and leaves contain fiber, although the leaves contain more.
- The leaves, especially the green parts, are higher in antioxidants like quercetin and kaempferol that have anti-inflammatory benefits.
- The stems contain more cellulose fiber that is bulky and takes up space in juice or smoothies.
While the leaves pack more concentrated nutrition, the stems do still offer some value, especially as a source of fiber.
Benefits of Juicing Kale Stems
Here are some of the benefits of including kale stems when making kale juice:
- Added fiber: The stalks contain insoluble fiber from cellulose that helps promote bowel regularity and intestinal health.
- Reduced waste: Not discarding the stems reduces your food waste.
- Extra nutrients: The stems contain some minerals, vitamins, and antioxidants so including them adds to the nutrition profile.
- Phytochemicals: Kale stems contain certain phytochemicals that may have beneficial effects in the body.
- Saves time: Not removing the leaves means less prep time.
If you want to maximize the fiber and nutrients in your kale juice, the stalks add value. The extra cellulose from the fibrous stems also adds more body and thickness to juices.
Downsides to Juicing Kale Stems
There are also some disadvantages to juicing kale stems, including:
- Tougher texture: The fibrous stalks are much tougher and harder to break down, even in a high-power blender or juicer.
- Bitter, strong flavor: The stems can add a bitter, pungent flavor compared to the milder leaves.
- Gritty texture: Stems may not fully break down, leaving a gritty, fibrous texture.
- Oxalates: Stems contain higher amounts of oxalates that can contribute to kidney stones in sensitive individuals when consumed in excess.
- Lower nutrient density: The stalks contain fewer vitamins, minerals, and antioxidants pound for pound compared to the leaves.
For the smoothest, mildest tasting juice, stripping the leaves from the stalks helps reduce bitterness and grit. But you lose some of the nutrition and fiber this way.
Tips for Juicing Kale Stems
If you want to get the benefits of juicing kale stems, here are some tips:
- Use a powerful blender or juicer that can break down tough, fibrous vegetables.
- Combine stems with sweeter veggies and fruits like carrots, apples, and citrus to balance the bitterness.
- Drink the juice with the pulp to get the full fiber benefits.
- Consider steaming the kale before juicing to soften the stems and reduce compounds that can cause gas.
- Add ginger or lemon which may help cut down on the bitter taste.
- Try blending instead of strictly juicing to retain all the valuable fiber.
Nutrient Content in Kale Stems vs. Leaves
Here is a nutritional comparison between raw kale stems and leaves in a 100 gram serving:
| Nutrient | Kale Stems | Kale Leaves |
|---|---|---|
| Calories | 32 | 49 |
| Fiber | 2.4g | 3.6g |
| Protein | 1.5g | 4.3g |
| Vitamin A | 5% DV | 200% DV |
| Vitamin C | 45% DV | 200% DV |
| Calcium | 10% DV | 19% DV |
| Iron | 2% DV | 10% DV |
| Magnesium | 4% DV | 8% DV |
| Potassium | 8% DV | 9% DV |
As you can see, the leaves contain significantly higher amounts of vitamins, minerals, and antioxidants compared to the stems. The stems provide a boost of fiber and phytochemicals but are not as nutritionally dense as the leafy greens.
Should You Juice Kale Stems?
Juicing kale stems along with the leaves or not comes down to your personal preferences and goals.
Here are some factors to consider when deciding whether or not to include kale stalks in your green juice recipes:
- Flavor – If you don’t mind the stronger, bitter taste of kale stems, leave them on to extract all the plant nutrients. If you prefer a milder flavor, stripping the leaves is best.
- Smooth texture – For a smoother juice, you’ll get better results by removing the tough stems before juicing. The fiber can leave a gritty, pulpy texture.
- Added fiber – To increase the fiber content, include the stems. The leaves alone will still provide fiber, but the stalks add extra.
- Nutrient density – If you want to maximize vitamins and antioxidants, using just the leaves provides more concentrated nutrition.
- Reduced oxalates – Kale stems contain more oxalates. If you’re prone to kidney stones, removing the stalks can help reduce excess oxalates.
- Time – Prepping the stems along with the leaves saves you time and reduces waste.
Including at least some of the stems, especially if you retain the fibrous pulp, can offer extra nutrition and health benefits. But stripping just the leaves is better if you’re looking for milder, smoother juice.
Conclusion
It’s fine to include some or all of the kale stalks when making green juices and smoothies as long as you have a powerful blender. The stems provide extra fiber, nutrients, and antioxidants with the downside of more bitterness and a grittier texture. For milder, smoother juice, just using the leaves results in better flavor and texture.
Consider your specific goals, preferences, and needs. Adding some stems boosts nutrition while removing them can maximize taste. Find the right balance to suit your palate and diet. With their stellar nutrition, both the stems and leaves can be nutrient powerhouses.
