Superfood Friday: Kale

benutritious
Feb 27, 2015
2 min read

Kale

Kale is part of the cruciferous vegetable family. Which also includes cabbage, broccoli, cauliflower, and collards. It is nutrient rich and full of health promoting benefits. Enjoy kale and other vegetables from the cruciferous vegetable group 3-5 times per week, with a minimum serving of 1 cup.

Kale is more popular than ever, and here are just a few reasons why:

Kale is high in Vitamins A, C, K and rich in many of the B vitamins. This is very helpful for your immune system can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting.
It is also high in minerals such as potassium, calcium, iron and magnesium with a high fibre content.
Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate.
Kale is now recognized as providing comprehensive support for the body's detoxification system. And can help regulate it at a genetic level.
Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

Kale comes in many colours with different tastes so be sure to try them all. Round out your main course with this nutritious leafy green, or add it to soups, stews, and even smoothies for a healthy boost. Other ways to consume kale are: kale salad, kale chips, kale pizza, kale pesto, and even kale cookies.

Kale Chips

1 Bunch of curly organic kale

1 -2 tablespoons extra virgin olive oil

1/2 tsp of fine sea salt – to taste.

Wash and dry your kale completely, then cut the leaves off the stem into 2” long pieces.

Place the kale into a large bowl then drizzle the olive oil over it. Work the olive oil in using your hands.

Place in a single layer on a baking sheet and sprinkle with salt.

Bake in a 300 degree oven for 10-15 minutes depending on your oven. Check them around the 8 minute mark and watch them closely. Bake until they should dry out and crisp up.