Magnificent Kale

2013-09-26 — 18 Comments

KaleALL HAIL TO KALE!

If you haven’t already, let’s all bravely select this curly, dark green, leafy veggie at the market and give it a go! There are so many ways to prepare this plant that you’ll not run out of ideas. Plus, if you have fussy eaters, you can hide this nutrient-rich plant into smoothies or sauces. They won’t even notice! However if you’re just jumping on the Kale-bandwagon please take it slow to avoid upsets to your digestive system.

From Wikipedia: Kale or borecole is a vegetable with green or purple leaves, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. Wikipedia

Huffington Post “Kale Recipes: It’s Not Just For Chips and Smoothies”
http://www.huffingtonpost.ca/2013/05/28/kale-recipes_n_3347713.html
Excerpts: “So when did kale become even cooler than cucumbers? It’s been called the superhero of veggies, the new beef, the queen of greens, and even — seriously? — crazy sexy.
All that fuss is understandable when you find out for yourself how good it is for you. Kale is loaded with nutrients including antioxidants, iron and fiber and is said to be a natural detoxifier and immunity-booster.”
Check out their link to view a great slideshow and learn Dozens of ways to use kale with these yummy and healthy recipes’

Quick Serving Ideas: It’s genuinely delicious! Sauté with a little olive oil until wilted, then add a pinch of sea salt, almond slivers and dried cranberries, and sauté for a few more minutes. Serve with brown rice and voila! The perfect low-calorie, high-nutrition lunch!
~Braise chopped kale and apples for a few minutes in broth or water. Just before serving, sprinkle with balsamic vinegar and chopped walnuts. Delish!
~Combine chopped fresh kale, toasted pine nuts, and crumbled feta cheese with (hot, just drained) whole grain pasta drizzled with olive oil. Healthy and amazing!

Benefits:
Kale builds better bones
Kale builds a better immune system
Kale builds better eyes
Kale builds a better body
Read more here

Nutrient-Rich Kale:

KALE Percentage of NutrientsConcerns:

Kale and best friend lemonIs there anyone who shouldn’t eat kale?

Alas, possibly yes. If you’re taking any kind of blood thinner (like warfarin), check with your doctor before eating kale because it’s high in vitamin K which helps blood to clot and eating it could interfere with the drugs.
Also, kale also contains oxalates, naturally occurring substances found in plants, animals, and human beings, which can keep calcium from being absorbed properly. When oxalates become concentrated in body fluids they can crystallize and cause health problems.
For this reason individuals with existing and untreated kidney or gallbladder problems may want to avoid eating a lot of kale. Nutrition experts recommend not eating kale at the same time as calcium-rich foods.
Please click link for more information, as the risks are moderately small and do not outweigh the tremendous benefits.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38#safetyissues

Kale Recipe Post from a delightful blogger I enjoy following:
http://healthyfrenchie.wordpress.com/2013/09/24/lunchbox-tuesday-kale-and-lentil-salad/

18 responses to Magnificent Kale

  1. 

    Thanks for linking to my recipe! Very kind of you 🙂 And also thank you for reminding me of all the great benefits of kale 😉

  2. 

    I always love your food breakdown posts. I always learn something new I didn’t know before. 😀

  3. 

    Awesome veggie. See more recipes on my posts by entering the word kale into my blog site.

    • 

      Hi Diane! I wish I’d remembered that I’ve seen kale recipes at your blog, and I would’ve linked to yours as well. But yes, I’ll do a search on one of my next visits for sure. 🙂 Thanks, Gina

  4. 

    Love it, eat frequently and eat it raw mixed with other greens – just steamed with a bit of lemon and Bragg’s, maybe some garlic oil – yum……

  5. 

    Big kale fan here. I love that it will keep growing as the weather turns very cold. I’ve even picked some in the midewest in the middle of winter. Very hardy and healthy plant. I use it as a wrap in place of tortillas. Smaller wraps, but great for those watching carbs or gluten who still want something to make a hand held sandwhich. Raw takes a bit of getting used to. Like what you are doing here. Great blog.

    • 

      Thanks so much for sharing this awesome idea of using the leaves as a wrap! Why hadn’t I thought of that? I do like lettuce wraps but use butter lettuce which has a much lower nutrient value, so I like your suggestion. Thanks also for your kind and supportive comment. I congratulate you on your new September 2013 blog with the awesome name of Leaning Low Living Slow. So beautiful. Looking forward to more shared visits. Namaste.

    • 

      To eat kale raw is easy! Slice or tear into bite-sized chunks and massage gently in a bowl — helps soften it up a bit. In another bowl, make a mash of one avacado, lime juice, garlic and a dash of salt. You can even add a bit of minced parsley or cilantro, depending upon your taste. Add the mash to the kale bowl and continue massaging by hand until the leaves it’s all evenly coated. (Then, lick your hands clean — my fave!)

      This is one of my kids’ favorite salads, and it is so easy to do.

      • 

        YUM! Thanks for this Shannon, you have such great ideas. I need to learn more about how a friend of my sister’s dries and crushes it into powder to sprinkle over basically everything edible. Although now that I typed it out I can see it’s likely just that easy: dry it, then crumble it. Ta Da! Thanks for your awesome comments dear heart, and again – please forgive my vanishing act from here. I’ll be over to your site to catch up asap. Hugs from the snowy north to your Texas abode. Gina xo

  6. 

    I am loving kale these days. It has such a unique texture and flavour in the category of really green leafy veggies! But too many things not to eat with other things rules! I hope I never get to the point where I have to keep track of what not to eat with what.

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