I know, I had you at raw. Many people are intimidated and don’t know how to prepare raw kale, but don’t fret, it’s easy. If you’re going to become a kale lover, you really need to train your palate to enjoy the freshness and tang of raw kale. Just be sure to add lemon and salt and massage it in.
I overlooked kale for many years because I wasn’t very experimental when it came to my greens; I generally stuck with leaf lettuce and romaine. However, this is one veggie that none of us should be passing up. Kale is an excellent weight-loss food because of it's unusually high fiber content; a 1 cup cooked serving provides about 10% of our recommended daily allowance. Its’ bulk will help keep you fuller for longer and aid in the prevention of bloat and water retention.
Not only that, but kale is an excellent source of many important nutrients. It is one of the best sources of beta-carotene and other important carotenoids like lutein and zeaxathin. It also provides about 9% of our recommended calcium requirements, which is great news for those non-dairy eaters out there, 89% vitamin C, 1328% vitamin K, and 6% iron. Like most greens, you can fill up with very few calories (34 calories per cup). Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.
I generally like to eat kale in salads. I know it is a bit tough for most people to eat it this way. You can try sautéing it with a little garlic and olive oil or steaming it and adding some salt, pepper, and lemon. However, boiling decreases the level of sulforaphane (a chemical with potent anti-cancer properties), whereas steaming or stir frying do not result in significant loss.
This recipe is super easy to make. Here is what you need:
1 bunch kale (green or tuscan, preferably)
3 blood oranges
lemon or balsamic vinaigrette
salt and pepper to taste
Begin by rinsing the kale and chopping it into bite-sized pieces. Slice the blood oranges about 1/2 inch thick, then cut the rind and pith away from each slice. Cut each slice into quarters, then toss with the kale and vinaigrette (if you aren't a citrus fan, you can always substitute with any fruit or veggies). Make sure to chop the kale into bite-sized pieces, so that you can chew them easily. Serves 3-4. Easy, simple and delicious!
Namasté,
I overlooked kale for many years because I wasn’t very experimental when it came to my greens; I generally stuck with leaf lettuce and romaine. However, this is one veggie that none of us should be passing up. Kale is an excellent weight-loss food because of it's unusually high fiber content; a 1 cup cooked serving provides about 10% of our recommended daily allowance. Its’ bulk will help keep you fuller for longer and aid in the prevention of bloat and water retention.
Not only that, but kale is an excellent source of many important nutrients. It is one of the best sources of beta-carotene and other important carotenoids like lutein and zeaxathin. It also provides about 9% of our recommended calcium requirements, which is great news for those non-dairy eaters out there, 89% vitamin C, 1328% vitamin K, and 6% iron. Like most greens, you can fill up with very few calories (34 calories per cup). Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.
I generally like to eat kale in salads. I know it is a bit tough for most people to eat it this way. You can try sautéing it with a little garlic and olive oil or steaming it and adding some salt, pepper, and lemon. However, boiling decreases the level of sulforaphane (a chemical with potent anti-cancer properties), whereas steaming or stir frying do not result in significant loss.
This recipe is super easy to make. Here is what you need:
1 bunch kale (green or tuscan, preferably)
3 blood oranges
lemon or balsamic vinaigrette
salt and pepper to taste
Begin by rinsing the kale and chopping it into bite-sized pieces. Slice the blood oranges about 1/2 inch thick, then cut the rind and pith away from each slice. Cut each slice into quarters, then toss with the kale and vinaigrette (if you aren't a citrus fan, you can always substitute with any fruit or veggies). Make sure to chop the kale into bite-sized pieces, so that you can chew them easily. Serves 3-4. Easy, simple and delicious!
Namasté,
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