WHAT ARE THE BENEFITS FROM YOUR NEW BEST FRIEND?
Fiber: Kale
keeps you fuller longer. That will help keep your snacking and over
eating at bay, which keeps your weight down (so kale helps you stay fit
and trim!). Diets high in fiber-rich leafy greens, like kale, show
decreased risks of cancers (such as colon, breast, prostate, ovarian,
bladder and lung), as well as heart disease and osteoporosis.
Phytochemicals:
Kale lowers the risk of cataract and macular degeneration because it’s
an excellent source of phytochemicals (lutein and zeaxanthin). For
optimal eye health, the daily suggested dose of lutein and zeaxanthin is
6 to 15 milligrams. One half cup of cooked kale meets the recommended
daily dose of these 2 phytochemicals. Along with lutein and zeaxanthin,
Kale also has 45 other flavonoids—powerful antioxidants—linked to the
protection against cancer.
Vitamin A: An effective antioxidant, it boosts immunity and maintains healthy bones and teeth.
Vitamin K: Necessary
to produce osteocalcin, a protein that strengthens the composition of
our bones. Studies show that women with diets low in Vitamin K have
significantly lower bone density. Vitamin K also prevents calcium
build-up in our tissue that can lead to cardiovascular disease and
stroke and is a key nutrient that regulates inflammation in the body.
Vitamin E: Acts as an antioxidant in brain cells, protecting them from free radicals. This will help keep your mind sharp!
WHAT AM I SUPPOSED TO DO WITH IT?
Kale Preparation:
Kale
is not fussy. It doesn’t require much prep at all so it’s a really
great food friend to have, especially if you’re a busy person on the go
(and let’s face it, who isn’t!?). As with all veggies (and especially
dark green leafy ones), make sure you wash each leaf in cold water
thoroughly. While they are dripping dry, cut out the big stem in the
middle. Or what I do is grab hold of the bottom stem and pull, tearing
that stalk out! Viola! Your kale is ready to go! Here are some things to
do with it, once you’ve got it in your hands.
Kale Salad: If
you’re a raw food purist or just in a warm climate and want something
fresh, chop kale finely (amount is up to you!) . I recommend this
lemon/tahini dressing: olive oil, a spoonful of tahini paste and fresh
lemon juice; pour over the finely chopped green leaves and let sit for
15 to 20 minutes. The dressing will ‘marinade’ the leaves, softening
them and soaking up the sunny goodness. Top with whatever veggies you
like! Some of my favorites are yellow peppers, shaved fennel, avocado,
pomegranate seeds and sliced cucumbers!
Sautéing/Braising: My
favorite way to make kale is to sauté it with garlic and coconut oil
(great as a side dish or as part of a main dish!). Use 2-3 cloves of
garlic and about 1 tbsp coconut oil to one big bunch of kale. Gently heat the garlic then add the washed
and chopped kale to your frying pan. You want to cook it over a
medium-low heat until the leaves soften and wilt. How long you sauté is a
personal preference, but I like my kale to keep some of its bright
vibrant green color and health benefits so I don’t cook it for more than
five minutes (remember, even if you turn off the heat, food keeps
cooking!). If you want to go without oil, try braising: simmer in
three-quarters of a cup of veggie broth for 20 minutes to soften up the
leaves , drain and serve.
Steaming: Cover with a little water and cook until soft. Super healthy.
Kale Chips:
I made this for a holiday party. I put out an entire bowl, made someone
a cocktail, turned around and the bowl was empty! It is a great
alternative for grownups, in place of potato chips. Kids love it too!
And it’s super easy. Make sure your kale pieces are thoroughly dried
(otherwise you’ll wind up with steamed kale instead!). Toss with olive
oil, put in a single layer on a baking sheet and bake in the oven at 350
degrees for about 10 to 15 minutes. Flip the leaves halfway through.
(And check them often; you don’t want the leaves to turn brown because
they will become bitter.) When the leaves are crispy, sprinkle with sea
salt and invite me over. J
SMOOTHIES SMOOTHIES SMOOTHIES SMOOTHIES SMOOTHIES
Also: I add
chopped kale to soups, stews, grains (like millet and quinoa), mashed
potatoes and pasta (about a cup but the amount is up to you!). Add it to an
omelet or poached eggs. Or add it to your smoothie!
Some tips:
- Avoid washing kale until just before use, since it will hasten spoilage.
- Kale will shrink during cooking, like spinach does but not as drastically.
- As
with any fruit or vegetable, it’s best to buy kale in season. A light
frost sweetens kale, so here in NYC, fall or winter is the perfect time
to enjoy it.
- Fresh kale should have a bright green color. Avoid kale with yellow or brown leaves—that means it’s getting old.
Varieties of kale:
- Green kale – the most common variety in the grocery store, has a firm texture and curly leaves.
- Red kale – similar in taste and texture to green kale, but adds a splash of red or purple to your plate.
- Dinosaur kale (also called Tuscan or Lacinato) – the leaves are flatter and more tender than the other types.
- Ornamental
kale – tougher than other kinds, and available in green, purple, pink
and white. Often sold as decoration for a garden or window box, it’s
still edible and makes a great garnish.
This information provided by : MIND BODY GREEN
