|
Kale is
a hardy cold-weather green leafy vegetable. It is an
exceptional source of chlorophyll, vitamins A, B, C, K, calcium,
magnesium, and iron during its growing season in the fall,
winter and early spring. Chlorophyll is purifying and stops the
spread of bacteria, fungi, and other microorganisms. Kale’s high
content of beta-carotene, an antioxidant that gets converted to
Vitamin A once consumed, can be extremely protective for the
skin and lungs.
Kale is one of the best cancer-fighting
vegetables we have on our planet. As a member of the
brassica family (cabbage, Brussels sprouts, collards,
broccoli) it is rich in carotenoids (such as lutein and
zeaxanthin) and sulfur-containing compounds. Exactly
how kale's sulfur-containing phytonutrients prevent
cancer is not yet clear, but several researchers point
to their ability to activate detoxifying enzymes in the
liver that help neutralize potentially carcinogenic
substances.
Also
an excellent source of fiber, kale can help to reduce
high cholesterol levels, help to keep blood sugar levels
under control, reduce uncomfortable constipation or
diarrhea, and bind to cancer-causing chemicals and
helping their elimination from the body. |
 |
Safety
OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO
Green
leafy vegetables are a great source of calcium, magnesium and
vitamin K, all excellent nutrients for bone health.
Unfortunately, kale also contains oxalic acid which binds to
calcium and tends to counteract its absorption. Consume kale
sparingly if you are trying to build up your bones, and you may
want to eat it 2-3 hours before or after taking your calcium
supplements. Cooking can also inactivate oxalic acid. When oxalates become too concentrated
in body fluids, they can crystallize therefore people
with existing kidney or gallbladder issues should also use kale
sparingly.
Kale contains goitrogens, naturally-occurring
substances in certain foods that can interfere with the
functioning of the thyroid gland. Individuals with already
existing and untreated thyroid problems may want to avoid kale
for this reason. Cooking may help to inactivate the goitrogenic
compounds found in food.
Tips for choosing kale
|
●
Look for kale with
firm, deeply colored leaves and moist hardy stems.
●
Choose kale with
smaller-sized leaves since these will be more tender and
have a
more mild flavor than those with larger leaves.
●
Kale should be wrapped
in a damp paper towel, placed in a plastic bag and
stored in the
refrigerator crisper.
●
Both the leaves and
the stem of kale can be eaten.
|
|
Quick serving ideas
●
Lightly sauté kale
with fresh garlic and sprinkle with lemon juice and olive oil
before serving OR simply steam and then sprinkle with fresh
garlic and olive oil.
●
Braise chopped kale
and apples. Before serving, sprinkle with balsamic vinegar and
chopped walnuts.
●
Combine chopped kale,
pine nuts and feta cheese with whole grain pasta drizzled with
olive oil.
------------------------------------------------------------
KALE
AND YAMS
-
1 large bunch Kale (4 cups chopped, pressed
firm)
-
4 cups Yams, rinsed well, chopped
-
1 1/2 tablespoons olive oil
-
2 cups Purple cabbage, sliced
-
1 1/2 cups Onion, chopped
-
3 tablespoons tamari sauce (soy sauce)
-
1 tablespoon minced garlic
-
1
tablespoon ginger, peeled and minced
-
1 teaspoon serrano chile, seeded and diced
-
Salt to taste
Rinse and drain kale well.
Steam kale and yams. Kale should still be colorful and yams
should still have some firmness. While kale and yams are
steaming, place oil in a large sauté pan and heat on medium
high. Add onion, garlic, ginger and chili pepper, cook for 5
minutes, stirring frequently. Add cabbage and cook for 5
minutes, stirring frequently. Add small amounts of water if
necessary to prevent sticking. Place in a large mixing bowl
with remaining ingredients, add kale and mix well. Add yams and
gently mix well.
|
