One of my absolute favorite foods to eat is kale. I feel lucky that I regularly crave this powerhouse food and that I’m in a city where it’s so readily available. I know for many kale isn’t very appetizing but because of how good it is for your body, I hope you can find ways to sneak this into your diet (I’ve included some tips and recipes at the end of this post!)
So why does kale rock?
- More than any other food, kale fights chronic inflammation and oxidative stress.
- Kale reduces cancer risk – especially risk of breast, bladder, ovarian, colon, and prostate cancers.
- When steamed, kale helps to lower cholesterol levels.
- Kale helps with detoxification at a genetic level.
- For more information, check out what The World’s Healthiest Foods website has to say.
Tips:
- Eat kale at least 2-3 times per week (ideally 4-5 times per week).
- When steaming, let kale sit for at least 5 minutes after cutting it to enhance it’s nutritional benefits.
- Make a sauce of 3 T EVO, 1 T fresh lemon juice, 1 minced garlic clove and a bit of Himalaya Salt and pepper to put over steamed kale.
- Juice it! My favorite juice combination is apple, kale, spinach, parsley, and a bit of lemon juice.
Following are 3 recipes. I have slightly modified all three of them but the first two are taken from The World’s Healthiest Foods website and the last one is taken from Jessica Meyer of ATXGlutenFree.
Recipes:
Poached Eggs over Sauteed Greens
Ingredients:
4 eggs
1 tsp apple cider vinegar
about 4 cups water
1 cup thinly sliced leeks, about 1 large leek, white part only
6 medium cloves garlic, sliced
4 cups finely chopped kale
3 + 5 T vegetable broth
2 T fresh lemon juice
salt and black pepper to taste
Directions:
Slice leeks and garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
Bring water and vinegar to a fast simmer in a skillet large enough to fit eggs. Make sure there is enough water to cover eggs.
While water is coming to a simmer, heat 3 TBS broth in a separate stainless steel 10-12 inch skillet. Healthy Sauté sliced leeks in broth over medium heat for about 3 minutes. Add garlic slices and continue to saute, stirring constantly for another minute.
Add kale, broth, and lemon juice, and simmer covered on medium low heat for about 5 minutes, stirring occasionally.
When done season with salt and pepper.
Poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over. Remove from vinegar water with a slotted spoon and place on top of greens.
Serves 4
Kale Soup
Ingredients:
1 medium onion, chopped
4 cloves garlic, chopped
5 cups vegetable broth
1 medium carrot, diced into 1/4-inch cubes (about 1 cup)
1 cup diced celery
2 red potatoes, diced into 1/2-inch cubes
3 cups kale, rinsed, stems removed and chopped very fine
2 tsp dried thyme
2 tsp dried sage
salt and pepper to taste
Directions:
Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 T broth in a medium soup pot.
Sautee onion in broth over medium heat for about 5 minutes stirring frequently.
Add garlic and continue to sautee for another minute.
Add broth, carrots, and celery and bring to a boil on high heat.
Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and kale and cook until potatoes are tender, about 15 more minutes.
Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.
Serves 4
Basic Kale Crisps
Ingredients:
1 large bunch kale, clean and dry
Oil
Himalaya Salt
Pepper
Garlic Powder
Instructions:
Pre-heat oven to 350 degrees
Strip off the kale leaves from the stalks, clean and dry
Spread kale into a single layer on a cookie sheet
Spray lightly with a Misto Spray bottle full of Extra Virgin Olive Oil. If you do not have a spray bottle for oils, you may always pour gently over the kale. Just make sure not to soak the kale in oil.
Sprinkle salt, pepper and garlic powder over kale and cook in a 350 degree oven for 20 minutes or until desired crisp.
Enjoy!
