my crush on kale

I was rather dubious when I decided to try kale last year, I love spinach, I love cabbage, I love a variety of greens – but I had heard that kale was bitter.  However since it’s insanely good for you. (packed with Vitamins A & C, and is also rich in beta carotene, potassium, calcium, and phytonutrients that are believed to help fight cancer and repair cells) Kale is like the Hulk of cruciferous vegetables, bulging with nutrients and antioxidant properties… I figured I’d give it a go….. I love it!  I could eat it in every meal. Breakfast, lunch, dinner & snacks!

Kale is low in calories, high in fiber and has zero fat.
  • One cup of kale has only approximately 33 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
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.
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
Kale is filled with powerful antioxidants
Kale is a great anti-inflammatory food
 
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.
Kale is high in Vitamin C 
  • 17 times more Vitamin C than carrots and four times more than spinach
Kale is high in calcium
Kale boasts a relatively high protein content for the number of calories it contains. You won’t reach your daily protein needs eating kale, but when you’re running low every little bit counts
There’s more than one variety of Kale
  • Curly is the most common variety of kale and may even be found in mainstream supermarkets – I find this to taste better if softened by cooking, steaming, sautéing, adding to stir-fry or blending in my smoothie (delicious in a wintery type soup or stew)
  • Varieties of curly kale can range in color from a light green to a dark purple, though most common is a dark green leaf

Nero Kale | Lacinato Kale | Tuscan Kale | Black Palm | Dinosaur

  •  oblong shape and deep green bubbly leaves.   Grows in tall long stalks. For raw preparations, like salads, I much prefer Tuscan kale

Red Winter Kale | Red Russian Kale

  • resemble oak leaves with their soft sage color with red vining.  mild tasting and may have hints of sweetness

Today I made Kale Chips (these get devoured the second the kids see them)

START OF BY WASHING THE KALE AND DRYING IT

IMG_5557

SEPARATE THE LEAVES FROM THE STALK

IMG_5558

PUT ON A BAKING SHEET AND DRIZZLE WITH OLIVE OIL

IMG_5560

ADD SPICES (THIS TIME I USED PAPRIKA AND SEA SALT)

IMG_5567

POP INTO PREHEATED OVEN (350 degrees) FOR ABOUT 12-15 mins (until edges are browned & kale is crispy)

ENJOY!

kale chips

kale chips

Other ways to enjoy kale:  in a salad, in soups, sauteed with garlic, in a stir-fry,  blended into a smoothie, shredded onto pizza … so many options!

Advertisements

2 thoughts on “my crush on kale

  1. Pingback: A dieter’s dream food | all things hot pink!

  2. Pingback: Naturally MadeToasted Walnut Kale Pesto | Loving Life… Naturally

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s