Welcome to another What’s On the #MENU MONDAY everyone! Thanks for joining me as we jump into Spring by discussing an easy way to improve our health and increase our energy! Now, I don’t know about you, but lately everything I hear from the world of leafy vegetables is all about KALE — yes — that deep green lettuce-like vegetable that up until just a few years ago was only used to decorate salad bars and make all the other vegetables look good! Well, as it turns out kale is one of the BEST vegetables we can eat — and here’s why!
Bearing the botanical name of BORECOLE, kale is truly a superfood one cup of which contains more vitamins than an entire week’s worth of other foods. For example, this little cup of green provides 684% of the daily recommended requirement of vitamin K! It provides 206% of our daily amount of vitamin A! And, it provides 134% of our daily vitamin C — and apparently even more C if you prefer the curly-leaf Scottish variety!
What’s more — one serving of kale contains 121 and 92 milligrams of omega-3 and omega-6 fatty acids respectively. Now, this is important because our bodies need these acids to help build cell membranes in our brains, protect us from stroke and heart disease AND regulate blood clotting.
Kale’s abundance of calcium, iron and protein make it a “go to” food comparable to beef (good news for vegetarians) and its anti-inflammatory qualities can help prevent and even reverse lung congestion and several autoimmune diseases, including rheumatoid arthritis and lupus. It benefits the stomach and liver — and its content of lutein and zeaxanthin helps protect our eyes from macular degeneration.
Finally, let’s talk about kale’s antioxidants! Have you ever heard of phytonutrient indole-3-carbinol? No?? Well, this substance found in the leafy greens helps repair our DNA and slows the growth of cancer cells! The sulforaphane in kale specifically protects against both colon and prostate cancer! PLUS, two of the most important flavonoids (our antioxidant superheros) kaempferol and quercetin — are abundant in every luscious leaf!
So, how do we eat kale?? In a variety of healthful ways!! Of course, it’s the perfect addition to any salad, sandwich, stew or soup. Use it anytime or in anything in which you would use lettuce or spinach. In fact, why not try it in my New Year’s Soup we featured in January instead of — or in addition to — the spinach! Sauté it for a delicious and nutritious side dish. Blend it with other vegetables or fruit for a powerful antioxidant-packed smoothie. Or, bake up some kale chips for a healthy, crunchy snack.
It’s this easy —
KALE CHIPS RECIPE
1) Pre-heat your oven to 350 degrees.
2) Line a cookie sheet with parchment paper.
3) Remove the leaves from one bunch of kale and tear into bite size pieces. Wash carefully under water or in a salad spinner.
4) Drizzle kale with a tablespoon of olive oil and season with a teaspoon of salt or salt substitute.
5) Arrange on the cookie sheet and bake for about 10 – 15 minutes or until the edges of the kale begin to turn brown.
Then all you have to do is gather your chips in a big bowl, sit back, kick off your shoes, enjoy the day and munch away!
Thanks all! And until next time…
TAKE THE COURSE AND TAKE CHARGE!
Image courtesy of warradmu at freedigitalphotos.net
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