Super food Kale

ImageSo every week I want to highlight a super food that our family is trying. This week it’s kale! You can see the recipes that I posted below. I always put kale in my smoothies or protein shakes. I love kale chips which are super easy to make as well. Recently while I was at true foods kitchen I had an amazing kale salad!  One thing I do when I buy kale is wash it right away and then chop it in my ninja blender and put it in ice cube trays. Then when I make a smoothie I put a few ice cube kale blocks into my smoothie. In the picture above is a tower garden that I sell through Juice Plus+ it’s an amazing way to grow veggies such as Kale in your back yard, even if you are like me and have no back yard! 

 Here are 10 health benefits of Kale from Allison Lewis at Mind, Body, Green. 

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:
 
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
 
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
 
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
 
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
 
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
 
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
 
7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
 
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
 
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
 
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Here are some recipes for kale chips and the fabulous kale salad I had. 
 
Kale Chips 
ingredients : Kale, Olive oil, and sea salt

Directions

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

 

Dr. Weil’s Kale Salad

Ingredients

  • 1/2 cup extra-virgin olive oil
  • 1/4 cup lemon juice
  • 3 cloves garlic, mashed
  • 1/2 tsp coarse salt
  • Pinch red pepper flakes
  • 2 bunches Tuscan kale (about 14 oz), ribs removed and leaves sliced into 1/4-inch shreds
  • 1/2 cup finely grated Grana Padano or Parmigiano-Reggiano cheese, plus shavings for garnish
  • 2 Tbsp whole wheat breadcrumbs, toasted

Directions

  1. In a large bowl, whisk together oil, lemon juice, garlic, salt, and pepper flakes. Add kale and toss to coat. Let sit at room temperature for 10 to 30 minutes.

  2. Add grated cheese and breadcrumbs and toss.

  3. Garnish with shaved cheese before serving. Cover and refrigerate leftovers up to two days.

 

 The links from the recipes are here but I can’t figure out how to properly link a webpage yet, but I will figure it out.     http://www.wholeliving.com/210932/dr-weils-kale-salad    http://allrecipes.com/recipe/baked-kale-chips/    
Check out the tower garden at http://www.crystalstephenson.towergarden.com
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