Make Room for this Super Food in Your Diet


kale, kale saled, dried cranberries, pine nuts, easy to grow in garden, healthy, anti-oxidants, gourmet salad

Kale – Deliciously Healthy Salad

We know…there’s a new “super” food every other day, but kale is one that you should certainly add to your grocery list.

One of the healthiest vegetables on the planet, kale offers an incredible array of benefits.  And it has a benefit that you may not think of at first: it’s tasty.  At least it is when you prepare it well!

So why eat kale?  Why not stick with your old iceberg lettuce?  Unlike lettuce, which is  mostly water, kale is packed with an impressive list of nutrients.  It has over 45 different flavonoids, with include kaempferol and quercetin.  It’s not important to necessarily know these specific flavonoids – but you’ll want to know about the benefits to your health.  They combine the power of antioxidants and anti-inflammatories.  Green leafy kale has been shown to have the following benefits:

•It lowers cholesterol, especially if you steam it.
•It lowers the risk of at least five different types of cancer, including cancers of the bladder, colon, ovary, breast, and prostate.
•It detoxes the body at a genetic level.  Everyone can use a good cleanse, and besides being good for the body itself, it is excellent for a healthy appearance.  Yes, kale can help your natural beauty shine a little brighter.
•Kale can help prevent chronic inflammation.
•It can help us avoid oxidative stress, which is a factor in things like heart failure, Parkinson’s disease, Alzheimer’s disease, schizophrenia, bipolar disorder, and chronic fatigue syndrome.

An added benefit: kale is very easy to grow and is a hardy plant. Some varieties even take a frost or two and keep producing wonderful leaves.  Whether you plant it or buy it, though, cooking it properly is essential.  As mentioned, steaming it is great.  Add a little butter and you have an excellent side dish.  You can eat it raw, chopped small, in salads.  You can eat it
in soups or baked dishes where you would use spinach.  You can sauté it in butter and garlic…the list is endless and delicious.

This recipe for kale chips will get you started.  You will need:

kale, curly leaf kale, garden, cabbage family, anti-oxidant plant, cabbage family, healthy, grow it easily in your garden

Curly Leaf Kale

•    A bunch of kale.
•    A tablespoon of olive oil.
•    A teaspoon of seasoned salt.

Preheat your oven to 350 degrees, and prepare a cookie sheet with parchment or wax paper.

Get rid of the stems (the stems can be a bit tough and woody) and tear the leaves into pieces that are just bite-sized.  Wash the kale, and dry it with a salad spinner or paper towel.  Then drizzle with the olive oil and sprinkle with salt.  Bake them for about 10-15 minutes or until the edges are brown.  They’ll satisfy a need for crunch, like a potato chip, but your body will like it a whole lot better.

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