Kale is number one on the superfoods list with a bullet. Kale gluconsinolates regulate detox at a genetic level. You’ll want to incorporate this cruciferous vegetable into your diet at least 2-3 times a week.
Benefits:
1. The most cholesterol lowering benefits are achieved by steaming kale. The fiber is then able to combine the bile acids together in the digestive tract.
2. Phytonutrients lowers cancer risk for bladder, breast, colon, ovary and prostate. Isothiocyanates made from the glucosinolates are responsible for the benefits.
3. Over 45 different flavonoids have been discovered in kale, keampferol and quercetin at the top of the list leading in anti-inflammatory and antioxidants, which gives kale priority in reduction of oxidative stress and inflammation.
Nutrition- According to Daily Recommended Allowance
- Vitamin K1327%
- Vitamin A 354%
- · Vitamin C 88%·
- Maganese 27%
- Fiber 10%
- Tryptophan 9 %-stops overeting
- Calcium vitamin C, iron, B-12, potassium, vitamin E, vitamin B2, B1 and B3, folate, phosphorus 9-5%
Preparing to cook:
1. Soak and rinse leave thoroughly, then shake, shake shake the water off.
2. Remove stems.
3. Cut into ½” x ¼” pieces to assure quicker cooking.
Recipe ideas:
- Braised, mixed with chopped apples, walnuts and sprinkle with balsamic vinegar.
- Combine with pine nuts, whole grain pasta and feta cheese, drizzle with olive oil.
- Sundried tomatoes, feta cheese, black olives, soy sauce, clove garlic, olive oils, sauté 5 minutes. You can add sea vegetables.
- Add to minestrone soup or turkey chili or spicy posole soup.
- Add to braised chicken and cabbage.
- Add to breakfast Frittata.
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