Kale: Super Food
Kale is one of my favorite vegetables, but it took a little practice for me to learn to love it. It can be a little harsh for those that are new to dark leafy greens, and proper preparation makes kale taste good. After learning how to prepare it, I’m happy to say that kale is one of my favorite vegetables now. AND, kale is one of the best super-foods that you can nourish your body with…
A few facts about kale:
- One cup contains 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating
- One cup of kale provides 10% of the RDA of omega-3 fatty acids that helps regulate the body’s inflammatory process.
- Kale’s antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer
- Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup), which in turn helps to strengthen the composition of our bones.
- With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs
Keep in mind that kale is one of the “Dirty Dozen” which means that they have the most pesticide residue unless you buy organic varieties. Learn more about the Dirty Dozen here:
Below is one of my favorite recipes for raw kale; fast and easy and perfect colors for the holiday season:
- I bunch organic kale
- 1 large beet
- ½ cup organic sunflower seeds
- ¼ cup goat cheese or feta cheese
- Olive oil, fresh lemon juice, salt and pepper to taste
Wash the beet well and cover in foil. Roast at 400 degrees until tender. Once cool, remove skin and dice into bit sized pieces.
Rinse and dry kale well. Remove stems and cut into thin ribbons.
Toss kale and beets with the olive oil, lemon juice and salt and peppers. Massage with your hands to break up the kale and make it tenderer. It’s a good idea to let it sit for 30 minutes to help soften it further. Before serving, add sunflower seeds and cheese. This keeps well overnight and is excellent for leftovers.