WHAT THE KALE

A hearty green for cooler days, fresh kale is packed with nutrients and flavor. Dark leafy greens like kale grow best in the cooler months of the year. Kale is loaded with antioxidants and vitamins K, A and C, as well as other vitamins and minerals; it has the same health-promoting, sulfur-containing phytonutrients as the other members of the Brassica (cruciferous vegetables) family that may amp up the body’s natural detoxification systems. Look for one of the many varieties of this plant—curly, flat-leaf, Red Russian, baby and more! One way to enjoy kale is simply blanched then sautéed with a little garlic and olive oil.  

Kale is being called "the new beef", "the queen of greens" and "a nutritional powerhouse".  Let's take a look at what this mighty powerhouse has to offer and what the 'kale'....give it a try...you have nothing to loose and everything to gain.

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 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 many nutrients, vitamins, folate and magnesium, as well as those listed below.

2. 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.

3. 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.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. 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.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Want to take advantage of the health benefits of kale and have a great snack on hand for the family?

KALE CHIPS

1 large bunch kale, tough stems removed, leaves torn into pieces 
(About 16 cups; see Note)

1 tablespoon extra-virgin olive oil

1/4 teaspoon sea salt

Preparation:

1.  Position racks in upper third and center of oven; preheat to 400°F.

2.  If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. (If the kale won’t all fit, make the chips in batches.)

3.  Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)

Store in an airtight container at room temperature for up to 2 days.

Note: Choose organic kale when possible. Nonorganic can have high pesticide residue.              

Per serving: 110 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 5 g protein; 6 g fiber; 210 mg sodium; 642 mg potassium.

Nutrition bonus: Vitamin A (767% daily value), Vitamin C (192% dv), Calcium (20% dv), Potassium (18% dv).

(Information obtained from Eating Well publication and mind, body, green.com)