Tag Archive | Kale

Top 10 Ways to Prepare Kale

Top 10 Ways to Prepare Kale

*** Reposter Note –  Thanks to Mary Crimmins of eatlocal.com for putting Top 10 Ways to Prepare Kale together. It is a terrific collection of tasty sounding recipes. When cooking these days, I replace olive oil etc. with Coconut or Graperseed oil as they handle heat much better and have higher smoke points. I have been getting both at Costco as they seem to have the best quality of both oils for the best price. We have grown Kale in our flower beds as it so visually vibrant. It is also quite hardy and  pruning allows you to use the pruned leaves in the kitchen through out the summer.  Check out your local bedding plant locations for some of the more decorative strains or grow your own from seed.***
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Author

My body has been deprived of leafy greens this summer. It has been so hot here in Nashville, that no greens stood a chance to grow in the blazing heat. Last week, I saw a familiar friend at the Market – KALE! I couldn’t believe it. For me this marked the end of the summer, and the promise of cooler temperatures to come.

So I over zealously bought 5 bunches, which set me back about $15. I didn’t care, I had kale.

Once I got home I realized that I couldn’t really fit all 5 bunches in my refrigerator, so I needed to deal with it in the next day or so. So I decided to make up a big batch of kale pesto that I could freeze. (Recipe)

After receiving lots of messages via twitter about what else people could do with kale, I figured I’d better help ya’ll out and offer a few ways to prepare it. It’s no secret that kale is one of nature’s super foods, and getting it into your diet is worth the effort.

10 Ways to Prepare Kale

  1. Kale Chips – This simple preparation of kale will have you begging for more. A crispy salty treat that is better than popcorn or potato chips.
  2. Kale Pesto – More flavorful than basil pesto, this is a great addition to pizza, pasta, or in an omelet.
  3. Sauteed Kale – For a hearty side dish, this is a classic preparation. I saute onions and garlic before I add the kale, and add a couple dashes of hot sauce for an added kick.
  4. Kale Quiche – You can substitute any spinach quiche with kale and it offers the same great taste with the added health benefits.
  5. Kale Soup – A classic kale soup is made with white beans and ham or sausage, however I like this recipe of using acorn squash and kale to create a sweet and savory winter favorite.
  6. Kale Lasagna – The perfect “make ahead” recipe for a hearty dinner is a dish the whole family can enjoy.
  7. Kale Juice – If you own a juicer, kale is quite possibly the healthiest thing to juice. Mix it with apples, carrot and a little lemon for a drink that is better for you than liquid gold.
  8. Kale Slaw – You can substitute raw kale for raw cabbage in this recipe.
  9. Kale Pasta – One of my favorite ingredients to add to pasta. Goes with just about anything from spaghetti to sausage pasta to baked macaroni and cheese.
  10. Kale Pizza – One of the joys I’ve found with eating seasonally is changing up my grilled pizza toppings. One of my favorite combinations is sauteed kale, caramelized onions, strong white cheeses, and some crispy bacon.

Overall, kale is a delicious and hearty green. Treat it like spinach and you can substitute it in just about any recipe. Experiment and enjoy!

How to make Kale Chips

 

Author

Mary is the Farmers Market and Marketing Manager of the 12 South Farmers Market in Nashville, TN. She is also an Independent Product Consultant of doTERRA Essential Oils. The goal of Mary’s blog is to bring to light the relevant issues that we are facing in our current food system and creatively come up with ways to become more sustainable and local. She also writes on how to improve your body, mind and soul and offers advice on how to live life as naturally as possible. She focusing on natural healthcare and habits including the use of essential oils and alternative methods of healing and preventing disease.

She says “Where ever I go, I am dedicated to the local food movement and living a natural lifestyle and look forward to seeing this movement grow and become part of our everyday lives and culture!”

****** To learn more about Kale,  Kale, The Healthiest Vegetable on The Planet & How to make Kale Chips

Basic Detox Guide & How to Tell if Your Body Needs a Natural Detox

Basic Detox Guide: How to Tell if Your Body Needs a Natural Detox

Thanks to Realfarmacy.com for this article.

Raapstelen_Brassica_campestris_greens

Your body is naturally equipped with a self-cleaning process. But too much sugar, caffeine, processed foods, stress, and too little exercise can slow the body’s natural detox function to a slow pace. And then your body can’t clean itself when it is put up against the increasing number of harmful and toxic substances in the environment. Toxins come in many forms: pesticides in produce, formaldehyde in carpets and cosmetics, PCBs from plastic containers, dioxins from bleached paper products, and more.

Your body will process and eliminate some of the hordes of chemicals that enter, but overflow gets stored in the liver, lungs, kidneys, fat cells, intestines, blood stream, and skin—which can result in chronic illnesses down the road. When you undergo a detox, you get these toxins out of your system.

How do you know if you need a detox?

You know you’re suffering from toxic overload if you are experiencing fatigue, memory decline, difficulty focusing, allergies and infections, irritability, anxiety and depression, difficulty with weight gain and weight loss, muscle and joint pain or weakness, skin rashes and outbreaks, recurrent yeast and fungal infections, constipation, diarrhea, abdominal bloating, and indigestion.

Most people report vast improvement in their symptoms after a detox. At first, you may feel a little fuzzy because of the toxins being released. However, when you stick with it, you will begin to feel more alert, energized, and full of vitality.

At-Home Detox

Start small! Begin with a one-day program and gradually increase to one week or more. Here are 5 steps to a daily detox that will gently cleanse your body:

1. Start the Detox Day Right
• First thing in the morning, drink one lemon squeezed in 12 ounces of warm filtered water. Lemon activates your liver to release toxins and helps to cleanse and move the roughage that stays behind in your intestines.

• Take acidophilus or a probiotic supplement. Acidophilus is one of the many “good” bacteria and yeasts known as the probiotics. Probiotics balance our intestinal functions, helping to break down food and control the “bad” bacteria that is also in your system—all of which optimizes the detoxification process. Always take probiotics on an empty stomach.

2. Your Detox Meals
These meals are designed to jump-start your body into becoming healthier.
• Breakfast: Eat oat bran cereal, brown rice, or any other whole grain cereal as long as it is unbleached and does not contain any added sugar or chemicals.

• Lunch or Dinner: Eat any combination of beans, brown rice, oat bran, vegetables, and organic chicken, or turkey. When you eat, notice how your food affects you. You should feel satisfied and energized. If you feel tired and sluggish, try eating smaller meals so that you don’t overwhelm your digestion and interfere with the detoxification process.

3. Eat Green to Spring into Health
The green pigment in plants, chlorophyll, is structurally similar to the hemoglobin in the human body—the iron-containing element in blood. It increases red blood cell production and improves oxygenation, detoxification, and circulation. Be sure to eat several servings of fresh green vegetables every day during your detox. Try this super-cleansing broth and juice as a quick way to up your veggie intake.

Detox Broth: Add as many of these ingredients as you can into a large pot of filtered water: collards, Swiss chard, kale, mustard greens, cabbage, dandelion, Brussels sprouts, daikon radish, watercress, seaweed, shitake mushrooms, cilantro, garlic, leeks, fresh fennel, anise, fresh ginger, and turmeric. Boil until all ingredients are soft. You can make in a large batch and refrigerate for up to three days.

Detox Juice: Juice the following together: Aloe vera juice (which can be found in most health food stores), apples, asparagus, beets (including greens), cabbage, carrot and carrot greens, celery, cucumbers, and parsley. You can also purchase vegetable juice from the store, but be sure that it has no added salt or chemicals.

4. Supplement Your Detox
• Take a daily supplement of 1 tablespoon of flax seed oil, walnut oil, or deep-sea fish oil.

• Green Tea is a strong antioxidant, and a great beverage choice for your detox. Be sure to drink decaffeinated green tea.

• Dandelion and Milk Thistle both protect and restore the liver. According to Chinese medicine, the liver is most active in the detoxification process during spring.

• Ginger is a bowel and kidney cleanser. Make yourself tea from fresh ginger root during your detox.

A popular herbal formula among my patients is Internal Cleanse, a special combination of natural herbs to detoxify, calm nerves, clear the mind, promote emotional balance, and ease digestion. For more information, click here.

5. Take an Invigorating Herbal Soak
Soak for 20 minutes in a revitalizing herbal bath. Help draw out toxins by infusing your bath water with eucalyptus, wintergreen, peppermint, fennel, cinnamon, and epsom salts.

Spring may be the best time to cleanse your body, but you don’t have to wait until spring to start. Detoxification and cleansing is a healthy maintenance program for all seasons.

**Reposter’s Note

Make sure to get your Epsom Salts from a source that does not use aluminum to stop the salt from clumping. Magnesium Salts are also excellent for detox and revitalization.

1/4 tsp of coconut oil added to the last 5 minutes of your soak is very beneficial to your skin and hair. Coconut oil taken orally also has many beneficial effects on almost every body system.

I have an Oxygen Spa that I will share information with you on later this fall that provides an excellent detox. It is very relaxing and enjoyable and overall detox is just one of the many benefits it provides the body, mind and spirit.

My personal thoughts on detoxification are that it should be a continuously ongoing. Toxins are accumulated on an ongoing basis so ongoing detox is just plain smart preventative maintenance.

At the very least – start your day with fresh lemon in hot water.

I like to grate fresh Ginger, let it steep while I juice a lemon, I then add the lemon to the steeped ginger tea and sweeten with a bit of honey or real maple syrup.  No matter the season,  the fresh Lemon – Ginger combo really adds zest to your morning. It also has an excellent detoxifying effect.

If you have an intestinal system that is working well, leave well enough alone. I suffered from severe IBS before it had a name. Now my intestinal system works really well. The friendly flora are in the correct balance.  I now will only add a Pro-biotic when that balance is disturbed and would not add it as part of my detox program.

Our bodies are an amazing compilation of complex systems that work synergistically. The gut is one of those complex systems.

Green Weightloss Smoothie – Yummy

Yum and good for you!

Drink this daily and watch the pounds come off without fuss.

The recipe is two handfuls of baby spinach, 1 apple, 1 banana, 1 cup of yogurt, 5 strawberries, 1/2 orange.

Blend well and enjoy! Green smoothies will give you tons of energy!

Plain – pro-biotic yogurt is preferred.

Remember to drink lots of water through out the day.

For more great recipes – :Simply The Best You…Healthy and Happy

Personally – I would add 1 Tbsp Coconut Oil or 1 Tbsp Cold pressed Hemp Oil, or 2 heaping Tbsps of Hemp Hearts. Complex plant fats provide the body nutrient dense fats needed for optimal functioning. They promote weight loss while supporting the bodies daily need for good  Omega 3 and Omega 6 fats . They  also add a pleasant creaminess to the smoothie as well.

The fats give a feeling of satiation and fullness as do the bananas.  They are good sources to increase energy levels naturally so you are not running for a high calorie snack.

Change it up by adding a bit of raw ginger, fresh lemon juice, fresh Kale a few nuts or even a dash of Himalayan Sea Salt.

Should you find your smoothie a bit too thick add coconut water to dilute.

Freeze a well washed full lemon – add 1/4 of the lemon rind and all.  There are far more nutrients in the rind than in the pulp. Have it handy to add for those days you want a more cleansing alkaline effect.

I like personally like to replace the yogurt with a bit of coconut water and one of the oils. I get the creaminess without the dairy.

On busy days, I make a double batch, 1/2 for immediate consumption and 1/2 for later. Store it in the fridge or an insulated drink container to take with you,  if you are going to be out and about.

Enjoy!

Kale, The Healthiest Vegetable on The Planet & How to make Kale Chips

Kale, The Healthiest Vegetable on The Planet  & How to make Kale Chips

Kale is nowadays considered as one of the best vegetables to eat due to all the amazing benefits in it, it is part of the Brassica family that also includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts, this vegetable is the key to a healthy and nutritious diet. **Kale is easy to grow and and is quite decorative , so add it to your flower beds or plant pots not just your garden for interest and as food.  It will also grow indoors in window planters or pots in the winter. Kale has a few different plants so can really provided a variety in appearance and flavor. I have included a few articles here as well as recipes and how to use so this post is a bit of a read..
Whats in Kale?

One cup of chopped kale contains:
1. 33 calories
2. 9% of the daily value of calcium,
3. 206% of vitamin A
4. 134% of vitamin C
5. 684% of vitamin K
6. Good source of minerals copper, potassium, iron, manganese, and phosphorus.

kale the healthiest vegetable

BENEFITS:
-Helps lower blood cholesterol levels
-reduce the risk of heart disease
-zero fat
-high in fiber so it helps clean the digestive system
– it has more iron than some meats like beef
-can help protect against various cancers
– helps with the prevention of blood clotting
– can help people suffering from Alzheimer’s disease.
-help fight other diseases like arthritis and asthma
– helps improve eyesight

kale health benefits

How to select it at the store?

Look for kale with firm, deeply colored leaves and moist hardy stems.

How to eat it?
Here are some ideas to start a new green Kale diet.

Kale salad:
Mix the greens! You can make a salad bowl by using other greens like lettuce, kale and spinach adding fresh squeezed lime to it will make it richer and tastier.

Kale tastes great! But if you don’t like the leafy flavor, a smart idea is to make it combined in a smoothie.
Smoothie idea:
-2 bananas
-1 handful of kale leaves,
-½ cup of water
-2 ice cubes.

Sources
http://www.cookinglight.com/food/in-season/kale-recipes-00412000074204/

http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html

http://www.slate.com/articles/life/low_concept/2012/05/the_all_kale_diet_how_i_stopped_eating_anything_else_.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

http://www.webmd.com/food-recipes/features/the-truth-about-kale

Top 10 Health Benefits of Eating Kale
By Alison Lewis
April 2, 2012 3:30 PM EDT
Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:
 
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
 
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
 
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
 
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
 
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
 
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
 
7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
 
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
 
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
 
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
 

The Truth About Kale

By
WebMD Expert Column
 Move over Popeye and make room for the “queen of greens,” kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.

curly green kale and beets

Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

What makes kale so exceptional? Here is why it’s a superstar vegetable — and ways to work it into your diet.

Kale is a Nutritional Powerhouse

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, especially when kale is cooked instead of raw.

Super-Rich in Vitamin K

Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.

Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.

But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.

Kale might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.

Eat More Kale

In summer, vegetable choices abound. But during the cooler months, there are fewer in-season choices — with the exception of kale and other dark, leafy greens that thrive in cooler weather.

To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color.  

Store kale, unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator. ** Use the Fruit and Berry wash I posted earlier this year and it will last much longer**

 

Easy Ways to Prepare Kale

Quick cooking preserves kale’s nutrients, texture, color, and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-frys, salads, egg dishes, or casseroles. Or top pizzas with kale for added nutritional goodness. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes.

Other fast and easy ways to prepare kale:

  • Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
  • Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
  • Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and a little olive oil.
  • Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper, and a tablespoon of red wine vinegar.
  • Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.

All vegetables are rich in nutrients and fiber, fat-free, and low in calories and are intended to be the cornerstone of all healthy diets. Toss kale into your grocery cart to enrich the nutritional goodness of your diet and help you eat the recommended 4-5 servings of vegetables every day.

 Following is a great recipe for Kale Chips BUT IT ALSO WORKS FOR MANY OTHER VEGTABLES like Carrots Rutabagas, Kohl Rabi, Potatoes, Beets, Mushrooms or whatever you can think of from you garden that dries well and crispy.
If I am going to have the oven on,  I fill all the racks with a variety of veggies and then we have a few days of very tasty, healthy snacks. ENJOY!(Home Garden or Organic veggies are always the tastiest.) Awesome after school or lunch snacks that the kids can help prepare too.
 

 

Cellular Nutrition – Daily Drinks That Do the Trick.

Thank You to The Earth Diet for these great combinations.

Investing in a good juicer or a very, very high speed blender is very worthwhile. The more finely the ingredients are broken down, the more bio-available the e nutrients are. The more bio-available the nutrients are, the more nutrition we absorb from the food we consume.

Personally I would also be adding at least a 1/4 hemp nuts or dried coconut – this will add good fats that will make you feel fuller and satisfied much longer.  They also add some really good for you additional fiber.

The health benefits from drinking your nutrition can not be over-stated. These types of drinks are what school food programs should include, as should any long-term care facility. The benefits in quality of life experience alone would justify the investment. The economic savings in so many educational programs and the reduction in wellness care costs in care facilities would prove significant.