Kale, also known as borecole, is one of the healthiest vegetables on the planet. Kale is available in leafy green, curly, ornamental and dinosaur varieties.
One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% 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.
Here are three delicious ways to convert those anti kale people in your life. Enjoy!
Simple Kale Salad – No Recipe Recipe
INGREDIENTS
1 Bunch of Dinosaur Kale – de-stemmed and chopped
2/3 ounce of good quality olive oil
1/2 Balsamic Vinegar
2/3 ounce of Roasted Unsalted Pine Nuts or Sunflower Seeds
5 ounces Black Mission Figs
A tad of cooked Farro
A dash of Tarragon
Salt and pepper to taste
Directions Mix all ingredients into a large bowl and serve, all the flavors are present and so healthy, minus the pasta to be even healthier.
Cheesy Kale
INGREDIENTS
2 tablespoons extra virgin olive oil
1 Bunch of Dinosaur Kale – de-stemmed and chopped
1/2 cup nutritional yeast
1/2 cup of raw cashews (ground fine)
1/3 teaspoon sea salt
Directions: Preheat oven to 200 degrees F (95 degrees C). Drizzle olive oil over the kale in a large bowl and sprinkle with the nutritional yeast, cashews and salt. Stir with your hands to coat kale. Spread kale onto baking sheets. Bake in preheated oven until kale begins to get slightly crisp; rotate racks and flip the chips, and continue baking until completely crisp, 45 to 60 minutes total. Make sure to keep an eye on them to make sure they don’t burn; if you notice certain chips ready much sooner than others, take them out. The best way to bake these is in a food dehydrator if you have one.
Creamy Kale Salad
4 cups chopped kale (stems removed)
1/4 cup chopped red onion
3 tablespoons raisins
1/2 cup plain Greek-style yogurt
2 or 3 tablespoons of mayonnaise
2 teaspoons sugar
1 lemon, zested and juiced
3 tablespoons sunflower seeds
Directions: Mix kale, red onion, and raisins in a large bowl. Whisk yogurt, mayonnaise, sugar, lemon zest, and lemon juice together in a separate bowl; pour over the kale mixture and toss to coat. Refrigerate 2 hours to overnight. Sprinkle sunflower seeds over the salad and toss to serve.
