Spotlight On: Kale

Kale is a green, leafy vegetable in the cabbage family. It is loaded with calcium, iron, and vitamins A, C and K. There are many different varieties of kale including curly, lacinato (pictured),  tuscan, and red russian.

Kale is king in the health community. This is because bite by bite it has the #1 ability among all vegetables to fight cell-damaging free radicals. The dictionary defines a free radical as: "An atom or group of atoms that has at least one unpaired electron and is therefore unstable and highly reactive. In animal tissues, free radicals can damage cells and are believed to accelerate the progression of cancer, cardiovascular disease, and age-related diseases." Antioxidants neutralize free radicals by donating one of their own electrons, thus stopping the damaging atom in its tracks. 

Now that the science portion of this post is over, let's get down to why I love kale. Kale is very versatile; I can use it in smoothies, juices, salads and whole grain dishes. Below are a few of my favorite recipes:

Green Lemonade Juice

1 head romaine lettuce or celery or 1 cucumber

5 to 6 stalks kale (any type)

1 to 2 apples (as needed for sweetness-- organic Fuji is recomended)

1 whole organic lemon (you don't have to peel it) or lemon juice (I buy bottles from Costco)

1 to 2 tablespoons fresh ginger (optional)
Makes 1 serving

Marinated Kale Salad
1 large bunch kale greens
1/2 cup olive oil
2 cloves garlic, finely diced
1/2 cup vinegar (I prefer apple cider or balsamic but you can also use white wine or rice vinegar)
3 tablespoons soy sauce
1/8 teaspoon cayenne pepper

Makes 2 servings

Slice the greens in thin strips and place them in a bowl. Cover the greens with the marinade and allow to sit for a minimum of two hours or preferably overnight.

Banana Kale Smoothie

2-3 kale leaves

1 banana (frozen is best)

1-2 Tbs almond butter or peanut butter

1 cup almond milk

Handful of ice cubes if the banana is not frozen

Extras (not necessary but will enhance the healthy factor):

1 Tbs hemp seeds

1 Tbs ground flaxseeds

1 Tbs chia seeds

Makes 1 large serving

Kale Chips

1 head of kale

2 Tbs Olive Oil

sprinkling of sea salt

Preheat the oven to 275 degrees F. Remove the ribs from the kale and cut or tear into bite size pieces. Toss with the olive oil and sea salt and lay in a single layer on a parchment paper lined baking sheet. Bake until crisp, turning halfway through, about 20 minutes total. 

What is your favorite way to eat kale?