The Truth About Kale by WebMD

I received a request to post about kale and its benefits.  Kale is an excellent vegetable, rich in nutrients and it is beneficial to your health.  I have also included some recipes from WholeFoodsMarket.com.  Here's to you Jess, hope you find this informative! For the basic kale salad recipe listed at the end, I modify it by adding dried cranberries and chopped pecans.  Sometimes I add a piece of creamy French feta cheese.  Enjoy!

FC

The Truth About Kale

By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Column

Move over Popeye and make room for the "queen of greens," kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.

Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.
What makes kale so exceptional? Here is why it's a superstar vegetable -- and ways to work it into your diet.

Kale is a Nutritional Powerhouse

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Super-Rich in Vitamin K

Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.
Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.
But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.
Kale might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.


Eat More Kale

In summer, vegetable choices abound. But during the cooler months, there are fewer in-season choices -- with the exception of kale and other dark, leafy greens that thrive in cooler weather.

To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color.  

Store kale, unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator. 

Easy Ways to Prepare Kale

Quick cooking preserves kale's nutrients, texture, color, and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-frys, salads, egg dishes, or casseroles. Or top pizzas with kale for added nutritional goodness. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes.
Other fast and easy ways to prepare kale:

• Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
• Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
• Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and a little olive oil.
• Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper, and a tablespoon of red wine vinegar.
• Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.

All vegetables are rich in nutrients and fiber, fat-free, and low in calories and are intended to be the cornerstone of all healthy diets. Toss kale into your grocery cart to enrich the nutritional goodness of your diet and help you eat the recommended 4-5 servings of vegetables every day.

http://www.webmd.com/food-recipes/features/the-truth-about-kale?page=2

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Recipes from WholeFoodsMarket.com

Kale Salad

Serves 6

The key to this salad is finely chopping the kale leaves.

Nutrition

Per serving (about 7oz/190g-wt.): 130 calories (50 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 290mg sodium, 19g total carbohydrate (4g dietary fiber, 0g sugar), 6g protein

Ingredients

2 tablespoons olive oil
2 tablespoons lemon juice
1 to 2 teaspoons chili powder
Salt to taste
2 bunches kale, stems and tough ribs removed, leaves very finely chopped

Directions

In a large bowl, whisk together oil, lemon juice, chili powder and salt. Add kale, toss to combine and serve.

 

Greens with Carrots, Feta Cheese and Brown Rice

Serves 4

Dark leafy greens are the most nutrient-dense foods. That means that they contain more beneficial micronutrients per calorie than any other food, providing incredible nutritional bang for your buck, and in this case they're ready, and very tasty, in less than 15 minutes. Serve with lemon wedges for even more flavor.

Nutrition

Per serving: 310 calories (70 from fat), 8g total fat, 4.5g saturated fat, 25mg cholesterol, 530mg sodium, 50g total carbohydrate (6g dietary fiber, 3g sugar), 11g protein

Ingredients

2 carrots, shredded
2 bunches dark leafy greens (kale, collard greens or Swiss chard), tough stems removed, leaves very thinly sliced
1/2 red onion, finely chopped
1/4 teaspoon sea salt
1/2 teaspoon ground black pepper
1/4 pound feta cheese, crumbled
1 (20-ounce) package 365 Everyday Value frozen Organic Whole Grain Brown Rice, prepared according to package directions

Directions

Put carrots, greens, onions, 1/4 cup water, salt and pepper into a large, deep skillet and toss well. Cover and cook over medium heat, tossing once or twice, until greens are wilted and tender, 10 to 15 minutes. Toss with feta cheese and spoon over brown rice.

 

Double Green Smoothie

Serves 2

Try this surprise smoothie for an on-the-go breakfast that's packed with the nutrients of hearty greens but tastes like a perfect blend of fruit.

Nutrition

Per serving : 160 calories (30 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 115mg sodium, 30g total carbohydrate (4g dietary fiber, 10g sugar), 8g protein

Ingredients

1 1/2 cups unsweetened non-dairy beverage, such as almond, rice or soy
2 dried apricots or 4 pitted dates
1 banana
1 cup chopped kale leaves
1 cup spinach leaves
1/2 cup fresh or frozen berries

Directions

Combine non-dairy beverage, apricots, banana, kale, spinach and berries in a blender and blend until smooth.