KALE IS NOT A GARNISH, IT’S A SUPERFOOD!

Maybe 5 or 10 years ago Kale was the garnish on your plate at a wedding or banquet, but with a huge surge in conscious healthy eating over the past 10 years, it’s so much more!

 

Kale is the “Queen of Greens” in our fridge! It’s not only a nutritional powerhouse but it can be eaten about 10 different ways! Today I’ll give you two of my favorite ways to enjoy it.

 

First, check out these 10 great benefits of adding more kale to your diet!

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. Did you hear me? I said 5 GRAMS OF FIBER IN 1 CUP! It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium.
2. Kale is high in iron. Per calorie, kale has more iron than beef. This totally surprised me too. Iron is essential for good health, 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 blood clotting.
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. Anti-inflammatory foods also aid in muscle recovery!
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 and your skin.
8. Kale is high in Vitamin C. This is very helpful for boosting 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.
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.

If you like a good glass of wine, it’s important to cleanse the liver as often as possible!

Here are two of my favorite ways of eating Kale:

Kale Salad: You can make several different kinds of salads using Kale.
To Prepare it: Chop it up into smaller pieces and massage it with either a dab of water, lemon juice or olive oil.
Add to it: Whatever you like! I love adding some walnuts, raisins, and apples. Use a light dressing mix such as olive oil and lemon juice or red wine vinegar and olive oil.
You can also add half Kale and Half Mixed Greens to add variety!

 

Sautéed Kale: You can add kale to any stir-fry or as a side.
To Prepare it: Chop up any number of veggies first before adding Kale. I love using garlic, onion, zucchini, and mushrooms. Then I add kale last once most of the veggies are cooked because it only needs to wilt.
For the lightest Marinade, go with olive oil and kitchen spices! If you want a saucy stir-fry use a healthy choice and only add a few tablespoons for flavor!

Add to it: Sometimes I’ll just add some Tofu or Chicken to the Stir Fry and mix it all together. You can also boil a yam or sweet potato and pour the stir-fry on top of that!

Extra Tips:
Look for recipes for Kale Soup, Kale Chips, and Kale Smoothies!

I’d love to know what your favorite recipe is? Please feel free to share or email me back so I can spread the love a little more!