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What’s not to Love about Kale…

In the mornings I love to take my cup of tea or coffee kale cabbage saladkaleand me out to the garden and peruse. What’s amazing is that despite the super cold winter, there a few kale plants that have popped up from hardy seeds that I threw in last year. And if you know me you also know that I love my kale, so I am extremely delighted.

What’s not to love about kale?

1. kale is a superfood, need I say more? Yes I will- It’s a member of the Brassica family of vegetables, which include cabbage and brussels sprouts which have gained quite the reputation as potential cancer-fighting foods. Kale is packed with the organosulfur compounds that may lessen the occurrence of some cancers. Studies also suggest that the phytonutrients in kale and other Brassicas may actually help the liver neutralize potentially cancerous substances.

2. Kale is full of beta-carotene, an important nutrient for good vision also the prevention of cataracts.

3. Kale is also an excellent source of vitamin C, just one cup will give you 88% of your RDA od vitamin C which is great fro your immune system and helpful for protection against viruses like the common cold as well as the flu.

4.,Kale is rich in minerals, such as iron, manganese, calcium and potassium. Potassium is excellent to help reduce blood pressure. Calcium is needed for optimal bone integrity.

5. A cup of kale provides 10.4% of the daily value for fiber, which has been shown to reduce high cholesterol levels. Fiber can also help out by keeping blood sugar levels under control, so kale is an excellent vegetable for people with diabetes.

 
I may have shared this salad with you last year but that was oh so long ago and this is tradition so here is one of my favorite raw super healthy recipes….
 
Raw Kale Avocado Salad
 
1 bunch kale, take leaves off the stem and place in bowl and chop (about 8 to 10 cups)
1 avocado, diced
1 cup sunflower seeds, soaked for 6 to 8 hours
Dressing:
3 to 4 tablespoons freshly squeezed lemon juice
3 to 4 tablespoons extra virgin olive oil
1 to 2 cloves garlic, crushed
1/2 teaspoon sea salt and/or kelp
freshly ground black pepper
 
optional: mushrooms, red onion, shallots, grated carrots, beets, tomatoes, chopped parsley, dill, arugula would all be delicious. …you get the message, add what you love. Sometimes I even add my broken up flackers (http://www.drinthekitchen.com/) for more flavor, crunch and extra good omega-3 oils.
 
Chop the kale into small pieces and add it to a large bowl. In a smaller, separate bowl whisk together the dressing. Add the dressing to the salad and gently massage it into the kale with your hands. This will soften it almost immediately. Then add the diced avocado and whatever other vegetables you like. Drain and rinse the sunflower seeds and add them to the salad as well. Gently toss together and yum!
 
KALE CHIPS

1 clove garlic

  • 1 C Cashews, soaked at least 8 hours, rinsed and drained or you can use cahew butter as well
  • 1/4 C Nutritional Yeast*
  • 1/3 C water
  • 2 T Olive Oil
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Chipotle (spice)
  • Pinch Sea Salt

With processor running, drop in garlic and mince. Add the rest of the ingredients and process until smooth. Pour over kale chips in a bowl and massage until kale is coated. Bake on high in oven until crisp or dehydrate on screens at 115 for 4-6 hours or until crisp. *Nutritional yeast is not raw but used frequently in raw food recipes.

 

 
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Posted by on May 15, 2013 in Uncategorized

 

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Beet greens – delicious recipe

I bought some beets at the framer’s market yesterday and they were tiny, but still little gems of red goodness. There was definitely more leafy stuff then beets and so I thought hmm… green and dark red leafy, has to be good for you, now how to make it taste good?

So I washed them well, dried them and chopped them up, stems and leaves. In a pan I added sesame oil, sesame seeds, (black because they have more calcium), garlic, a dab of seas salt and stir fried them up. They were super rich tasting and really delicious! I had some plain and then ate a few over savory flax crackers…amazing!

 
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Posted by on August 6, 2012 in Uncategorized

 

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Inspired by Kale

 

Kale in my garden

Step aside spinach there is a new green in town! I am speaking about my favorite all time green, my garden growing friend and super healthy crunchy leafy green – the incredible fabulous amazing kale! Kale and its incredible health benefits have actually been around for a long time. Quietly, yes, but believe it or not there was kale before there was kale chips! I have been eating this funky looking vegetable for years and as with many good things, it is hard to keep them under the radar for too long. Eventually their amazing qualities shine bright and this year, it’s kale’s turn to be in the spotlight.

I just had my favorite kale salad, freshly picked from the garden, and I feel super energized with fabulous green power!

So here are the  many reasons I love Kale and you should too!

1. kale is a member of the Brassica family of vegetables, (also include are broccoli, cabbage and brussels sprouts) that have gained quite the reputation as potential cancer-fighting foods. Kale is packed with the organosulfur compounds that may actually help the liver neutralize potentially cancerous substances.

2. Kale is full of beta-carotene, an important nutrient for good vision also the prevention of cataracts.

3. Kale is also an excellent source of vitamin C, just one cup will give you 88% of your RDA of vitamin C which is great for your immune system and helpful for protection against viruses like the common cold as well as the flu.

4. Kale is rich in minerals, such as iron, manganese, calcium and potassium. Potassium is excellent to help reduce blood pressure. Calcium is needed for optimal bone integrity.

5. A cup of kale provides 10.4% of the daily value for fiber, which has been shown to reduce high cholesterol levels. Fiber can also help out by keeping blood sugar levels under control, so kale is an excellent vegetable for people with diabetes.

Need I say more?

Recipes:

Really easy- if you are super busy, just buy your favorite pesto (made with olive oil of course) or make your own and take the leaves off of the kale stem, compost the stem and puree the leaves with the pesto. Now you have this enriched delicious guilt free pesto..yum. Try it on your favorite cracker or a flacker, it is really divine….

Easy and cooked- sauté kale 1-2 cups (take the leafy part of the stem and toss the stem. The leafy part is the sweetest and most tender) with fresh garlic (1-2 cloves) and a little water (or extra virgin olive oil) then sprinkle with lemon juice, sea salt and/or olive oil before serving.

Easy and raw- Again take the leaves of the kale (2 cups is perfect) and place in a bowl. Add a tbsp of extra virgin olive oil, a tsp of sea salt and 2 tbsp of lemon juice then using your hands crunch up the leaves so they get soft (the salt helps to breakdown the cell walls of the kale which makes it softer and sweeter and more delicious). May add 1 cup of mushrooms and/or red onions, walnuts to get some omega-3 fatty acids and then let it marinate a little, maybe an hour then enjoy.

 
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Posted by on July 11, 2012 in Uncategorized

 

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