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SuperFood Kale

SuperFood Kale

by Coach Joseph Peluko

The main goal of this article is to share fun and easy facts about SuperFood Kale and how we can benefit from it.

How this started as an idea

Elements4life is a gym in Canberra of which I have been part of for many years as a Coach, and as part of my personality and humour I love to ask members about their foods/meals that they are having on the day or the week.

It is really entertaining for me and the members as some of them are really put on the spot and must think quickly on what their daily nutrition will consist of. Out of experience with asking this question our members really love to feed and bounce ideas off one another, which is amazing to listen too.

Each member will bring a different idea and past experiences with foods, so I thought to ask more frequently about what their singular super foods are which has started a weekly conversation within class time or during rest and recovery.

Members would usually ask me about my “go too” super food and my response would be a bucket of spinach which lead to a running meme within the community, jokes aside, I have started this article to learn for myself and help educate our community at Elements4life about the vast variety of yummy and effective healthy super foods.

Super Foods #1 – Kale

Kale is indeed classified as a super food due to its amazing nutritional benefits, yes, I know it is tangy and can leave a bitter taste however there are ways to make it fun and enjoyable. I was speaking to a member earlier this week and she has found a way to make her kid love it and ask for more.

This includes pan frying the kale and adding desiccated coconut. YUM!

Kale Recipe

With the added coconut it adds a lovely sweetness to it which also removes most of the bitter and tangy flavours. My advice is to serve with protein of your choice and keep the carbs at a low or remove it completely.

Bonus Kale Recipe – SuperFood Kale Chips – Only 3 ingredients   

Super Foods Elements4life


  • 1 bunch SuperFood Kale (regular or lacinato)
  • Extra-virgin olive oil
  • Sea salt to taste


Tear the SuperFood Kale into bite-size pieces, leaving them on the largish side as they’ll shrink during roasting. Remove the thick fibrous stems from the leaves and discard or save them for juicing or smoothie – ing

Rinse the SuperFood Kale pieces under cool running water and pat them completely dry. Let them rest at room temperature on a baking sheet or a kitchen towel for at least an hour or perhaps a few hours, as the kale needs to be absolutely, completely, undeniably dry or it won’t crisp properly during roasting.

Preheat the oven to 350°F (180°C). Line 3 baking sheets with parchment paper or Silpat.

Spread the kale on the baking sheets or dump it in a large bowl. Dribble a very small amount of oil over the kale, partly covering the opening of the oil bottle with your thumb to control the rate of release. Toss the leaves with your hands, rubbing the oil into each and every leaf to ensure the kale is completely coated with oil.

Spread the SuperFood Kale in a single layer on the baking sheets. You need to make certain that no leaves overlap, as this will lead to soggy, gross edges, crying children, and whimpering puppies.

Sprinkle the SuperFood Kale with salt.

Bake until the edges are lightly browned but not so browned as burnt toast. Take a nibble at about 15 minutes, and if it seems like it’s good, you’re done. Otherwise, if it still needs more crisping, check again in a few minutes. Bake for no more than 20 minutes total. Transfer the kale to a sheet of parchment paper to cool to room temperature.



  • Vitamins A, K, C, B6
  • Manganese
  • Copper
  • Magnesium
  • Potassium


Want more our of your lifestyle and training?

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elements4life, gym Canberra, recipes, kale, superfoods, functional training, personal training, strength training, long run, training plan, body weight, functional movement, fitness class, muscle group, high intensity, running, runners.


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