Kale,The Super Food

Kale , fresh, raw leaves, Nutrition value per 100 g.

(Source: USDA National Nutrient data base)

Why Kale is The King Of All Super FoodsEach time that we head out to the grocery store, we are constantly reminded of just how polluted our food has become with preservatives and added ingredients. This is what makes the search for healthy food all that much more vital to our well-being.

While kale has been around since the Roman Empire and has long been a common European staple, this dark, leafy green veggie has been reaching a popularity that was formerly unknown. As part of the same cabbage family that includes collards, cauliflower and broccoli, kale is loaded with essential vitamins and minerals that are necessary for a healthy body.

Health Benefits of Kale

In order to understand the health benefits of kale, let’s first consider its vitamin and mineral content:

You might be wondering how this makes kale the king of all super foods, after all, nearly all food has nutritional value, but not many can compare. Kale has an awesome nutrient density, it is chocked full of antioxidants, and glucosinolates. All of these nutrients are essential to maintaining healthy functioning bodies. Antioxidants prevent our oxygen metabolism from being compromised and leading to oxidative stress.

100 g of Raw Kale Contains

3.3 g protein2 g fiber

Vitamins A, C, K, Niacin, FolatesPantothenic Acid, Riboflavin, Thiamin and Pyridoxine

Alpha-linolenic acidLutein & Zeaxanthin

Why People should include Kale in their Diet

Kale is one of the healthiest and most nutrient-dense vegetables that there is. Its nutritional properties have only begun to be explored and already it shows remarkable health benefits for those who include it as a part of their regular diet. Aside from the nutritional health benefits, kale is also easy to grow, widely available and can be used in a diverse variety of recipes.

Kale is a highly versatile veggie that can be implemented into your diet in a variety of ways. Kale makes a great addition to smoothies, pasta sauces and soups. In addition, it can also be sautéed, made into salad or even made into baked kale chips. The uses of kale are limited only by your imagination.

Here Are 5 Of Our Favorite Kale Recipes:

● Kale Chips

● Kale Onion Pie

● Kale Farro Soup

● Creamed Kale Cabbage

● Lemon Kale Caeser

Kale Chips

INGREDIENTS

1 bunch of kale, broken into small, uniform pieces

Olive oil, salt, spices, apple cider vinegar or lemon juice

INSTRUCTIONS

Put pieces of kale in big container with a lid.

Add about 1-2 tbsp of olive oil, a few dashes of salt and any other spices you enjoy.

Add ~1-2 tsp of apple cider vinegar or lemon juice. Put on the lid and shake the container so the kale pieces are coated evenly.

You can also mix the kale leaves with the seasonings using your hands.

Set kale pieces on a baking sheet, evenly distributed.

Bake at 350-400 degrees F for 8 – 12 minutes.

Don’t leave the oven. Watch these closely. When they are crisp, they are done. If they get burned, they taste horrible.

100 g of kale contains 13.5% of

the daily requirement of calcium, 8.5% of

magnesium, and 681% of vitamin K.

Kale Onion Pie

INGREDIENTS2 tablespoons butter, plus more as neededAbout 8 large kale or chard leaves, thinly sliced1 medium onion, slicedSalt and freshly ground black pepper1/4 cup chopped mixed herbs, such as parsley, thyme, chervil and chives3 hard-cooked eggs, coarsely chopped, 3 uncooked eggs, whisked1 cup whole-milk yogurt or sour cream, 3 tablespoons mayonnaise1/2 teaspoon baking powder, 1 1/4 cups flour

INSTRUCTIONS

Preheat oven to 375 degrees. In a large (12-inch) skillet, heat the butter over medium heat until the foam subsides. Add the kale and onion and cook, stirring occasionally, until the leaves are tender, 10-12 minutes. Season liberally with salt and pepper.

Add the chopped herbs and hard-boiled eggs to the kale mixture, stir gently to combine, and remove from the heat.

In the meantime, combine the yogurt or sour cream, mayonnaise, and whisked eggs. Add in the flour, baking powder, and a good pinch of salt and whisk until just smooth.

Pour half the batter in the bottom of a 12-inch pie dish or a 9 x 13" dish. Layer in the kale mixture, then cover with the remaining batter. Bake for 45 minutes, until the top is shiny and golden. Cool for 15 minutes and serve warm.

Kale contains 8 different minerals

that your body needs!

Calcium, magnesium, copper, iron,

manganese and more

Kale Farro Soup

INGREDIENTS4 tablespoons olive oil, Salt to taste1 small white onion, diced1 leek, trimmed and thinly sliced2 cloves garlic, minced, 1 tablespoon chopped fresh thyme6 cups chicken stock, 1 14-ounce can diced tomatoes2 large carrots, diced, 2 stalks celery, diced2 cups farro1 large bunch kale, ribs removed and leaves roughly tornGrated Parmesan cheese for serving

INSTRUCTIONS

Heat olive oil in a large, heavy soup pot over medium heat until shimmering, then add onion and leek. Cook until softened, about 4 minutes, then add garlic and thyme cook for an additional minute.

Add stock, carrots, celery, farro, and salt and bring to a boil. Simmer 15 minutes, partially covered.

Add kale and tomato and simmer until kale is tender and farro is cooked, 20-25 minutes more. Season soup to taste and serve with grated Parmesan.

Italian Farro and Kale go great

together.

Serves 4, active time 15 minutes, total time 45 minutes

Creamed Kale Cabbage

INGREDIENTSSalt3 pounds kale, tough stems discarded1/4 cup plus 2 tablespoons vegetable oil1 large white onion, coarsely chopped1 pound green cabbage, coarsely shredded1 1/2 tablespoons finely grated fresh ginger1/2 teaspoon turmeric2 cups heavy cream1 cup buttermilk

INSTRUCTIONS

Bring a large pot of water to a boil and salt the water. Add the kale leaves and cook until tender, about 6 minutes. Drain and let cool, then coarsely chop.

In a large pot, heat the oil. Add the onion and cook over moderate heat until softened, about 7 minutes. Add the cabbage, ginger and turmeric and season with salt. Cook over moderate heat, stirring occasionally, until the cabbage is wilted, about 5 minutes. Add the cream, cover and simmer over moderately low heat, stirring occasionally, until the cream has thickened, about 8 minutes. Stir in the kale, season with salt and cook for 3 minutes, stirring a few times. Remove from the heat and stir in the buttermilk. Bring to a simmer and serve.

*The kale can be refrigerated

overnight, then reheated.

Serves 12, active time 30 minutes ,

total time 60 minutes

*These statements have not been evaluated by the Food and Drug AdministrationThis product is not intended to diagnose, treat, cure, or prevent any disease.

Lemon Kale Ceaser

INGREDIENTS1 medium bunch dino or lacinato kale (about 10 ounces), 2 cloves garlic, Kosher salt2 anchovy fillets, minced (about 1 teaspoon), 1 large egg yolk, 1/4 cup extra-virgin olive oil2 tablespoons freshly squeezed lemon juice,more to taste, 1/2 teaspoon Dijon mustard1/3 cup grated Parmigiano-Reggiano cheese, more for garnish, Freshly ground black pepper

INSTRUCTIONS

Strip off and discard any thick stalks from the kale. If the leaves are very tender, you can tear them into bite-size pieces. Otherwise, cut them by stacking 6 or 8 of the leaves, rolling into a tight cigar, and slicing crosswise into 1/4-inch strips. Repeat with the remaining kale; pile any particularly wide strips on the cutting board and cut across the pile once or twice. Put in a large bowl and set aside.

Coarsely chop the garlic and sprinkle with a generous pinch of salt. Use the flat side of a chef’s knife to smash and press the garlic into a paste (you should have about 3/4 teaspoon).

Transfer to a small bowl and add the anchovy, egg yolk, lemon juice, and Dijon. Whisking constantly, slowly drizzle in the oil until completely incorporated. Dip a leaf of kale into the dressing and taste. Add more lemon juice or salt as needed.

Put the kale into a large bowl and drizzle about 1 1/2 tablespoons of the dressing over the kale. With your hands, gently toss until the leaves are evenly coated, adding just enough dressing to coat the leaves lightly. Sprinkle the cheese over and toss again to blend. Taste and add more dressing or salt as needed.

*The younger and smaller the leaves, the more tender they are .

Serves 4 - 6, active time 30 minutes ,total

time 30 minutes

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