kale

The Health benefits of

   I was never one to eat “leafy greens” as a child. I hated them all.  Bitter, yucky stuff.  I didn't realize it was the cooking method at fault, not the vegetables.
   As an adult, I discovered fresh, raw spinach and loved it. In this last year, I have broadened my horizons to embrace the other greens—collard, turnip, beet, chard, and the one most power packed with nutrients—kale. 
   If you think you aren't familiar with this incredible vegetable, think again. You've seen it thousands of times. Kale leaves are those thick, green, crinkly leaves that line buffets, providing the backdrop for colorful squashes and peppers.
   Kale has been a diet staple for more than 2,000 years. It's a primitive member of the cabbage family, a hardy, easy to grow vegetable that is available year round. The cold weather crop is sweeter than the warm weather yield, but for both, preparation is the key.
   Touted as a superfood, kale is rich in vitamin K, vitamin A, vitamin C, manganese, and sulfur-containing phytonutrients known to prevent cancer.  One cup contains 89% of the recommended daily value of vitamin C, 192% of the recommended daily value of vitamin A, and

more than 1,000% of the recommended  daily value of vitamin K! Kale is also high in calcium, tryptophan, vitamin B6, iron, potassium, and fiber, and is a good source of iron, magnesium, vitamin E , vitamin B2, vitamin B1, vitamin B3,  protein, folate, phosphorus, and omega 3 fatty acids. As far as cancer prevention, studies show the phytonutrients contained in kale help to prevent cancers of the breast, ovaries, colon, prostate, bladder, and lung. 
   Though the list of benefits of a diet rich in kale are easy to find, one warning is worth noting: Vitamin K is the vitamin needed for coagulation of blood.  If you are being treated with blood thinners, any food containing 1000 times the needed daily value would not be a good choice.
   When buying kale, remember that the smaller leaves are sweeter and avoid yellow or droopy leaves.  Store in the refrigerator and wash well to remove sand and dirt.
   We eat a large salad each day that includes spinach and thinly sliced kale and chard. Delicious!
   Click here for a green smoothie recipe made with kale. If the recipe doesn't inspire you to try a kale shake, it will certainly sell you on the power of a Vita-Mix blender.
   Kale is versatile. Add it to soups, make a kale pesto, steam it, sauté it, or bake it to make kale chips.  Search the Internet for a variety of recipes and enjoy! (be sure to check out our raw kale recipes)