Dark, leafy green vegetables, like Kale, are some of the healthiest foods on the planet. They contain minimal calories and maximum nutrition and should be included in the diet everyday. Kale is one of my favorites, here are some of it's beneficial qualities:
- Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability--just not as much.
- Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
- Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.
- Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
(taken from http://whfoods.org)
I am always looking for new ways to eat greens that make them truly enjoyable. My latest discovery is Kale Butter, great on a sandwich, as a dip or dolloped on top roasted veggies.
This is probably the healthiest "butter" on the planet!
Kale Butter
You will need:
- 1 bunch of kale, rinsed and chopped
- 1/2 cup of walnuts
- 1/4 - 1/2 cup of water from steaming (just add enough until you get a smooth "buttery" consistency)
- Sea Salt to taste
Steam the kale for 5-8 minutes, until tender. Blend the cooked kale with the walnuts and 1/2 cup (or less) water from steaming in a food processor or powerful blender. Add salt to taste (I like a good pinch). Store in a container in the fridge.
This recipe is a base recipe and you can "doctor" it to your liking. Try adding a little lemon juice for zest or a spice like cayenne pepper, or a fresh herb like chives. Adding Kale 2-3 times a week is an excellent way to kick-off your New Year!