What's the deal with Kale?

Kale has been grown for over 2,000 years, but has only recently made it's way into mainstream society as a super food.  Here are the top ten reasons to add kale to your family's meals:

1. Powerful Antioxidants:  Recent research shows at least 45 different antioxidant flavonoids are provided in measurable amounts of kale.  Without proper antioxidants, the human body experiences a metabolic problem called "oxidative stress" which is a precursor to many health problems, including cancer.  To read more, click here. 

 

2.  High in Calcium:  A recent study compared the absorption of calcium from kale with the absorption from milk, revealing absorption of calcium from kale to be 40.9% compared with 32.1% from milk. (1 Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr 1990; 51:656-657.)  Calcium is needed along with Vitamin D in order to promote and maintain bone health. 

 

3.  High in Vitamin A:  Contains carotenoids, which plays a role in cell development and aids in immunity.  It is great for vision, skin, and also helps to prevent lung and oral cavity cancers.

 

4.  High in Vitamin C:  This vitamin plays a major role in immunization towards sickness and infectious diseases.  Other benefits include protection against cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

 

5.  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.  Increased levels of Vitamin K can also help people suffering from Alzheimer's, and it improves insulin sensitivity.

 

6.  High in Iron: Per calorie, kale has more iron than beef.  Iron plays a critical role in the formation of hemoglobin and enzymes, transporting oxygen to various parts of the boys, cell growth, and proper liver function.

 

7.  Anti-Inflammatory:  Inflammation is the number one cause of arthritis, heart disease, autoimmune disease, and is triggered by animal products.  Kale can prevent and even reverse these illnesses.

 

8.  Omega Fatty Acids: One serving of kale contains 121 mg of Omega-3 fatty acids and 92.4 mg of Omega-6 fatty acids, which are used in the formation of cell walls and assist in improving circulation and oxygen uptake.

 

9.  High in Fiber.  Fiber is important in aiding digestions and elimination.

 

10.  Nutrient Dense per Calorie.  One cup of kale contains 33 calories, zero fat, and 2 grams of protein. 

 

If you are not a huge fan of raw kale, add it to just about any recipe.  Also, by using only the leaves, you loose much of its bitter flavor, yet none of the benefits.  Below are some of my favorite ways to use kale for my whole family.

 

Smoothie: Add 60% kale to 40% fruit, and use coconut water if more liquid is necessary. 

I like to use frozen fruit (and sometimes I will freeze fresh kale if I can't use

it fast enough - it freezes perfectly) to create a cold, thick smoothie.

 

 

 Twiced Baked or Mashed Potatoes: Blend a few cups (depending on serving size)

with garlic, and plant milk, then add to potatoes. 

A great and fun treat for Christmas and Saint Patrick's Day green meals!

 

 

 

 Pesto: Use kale instead, or in combination with spinach.

 

 

 

 

Taco "Meat": Add chopped kale to any taco "meat". 
Here is one of my favorites from Fat Free Vegan, Quinoa and Kale taco filling

 

 

 

Pancakes or Waffles: Mix pureed kale with any pancake or waffle batter. My recipe, Loving Green Pancakes, is perfect for babies and toddlers, and kale can be used instead of spinach.

 

 

  

Oven Roasted Veggies: Add chopped kale to whatever veggies you have

and throw in the oven with garlic and spices.

 

 

 

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