Wednesday, November 17, 2010

Kale: It's What's for Dinner!

Kale is one of the more important superfoods as it is so nutritionally dense. Kale is chock full of fiber and protein, as well as, vitamin A, vitamin C, B6, manganese, calcium, copper, iron and potassium, plus its low in carbohydrates! It belongs to the same plant family as the sulfur-containing vegetables broccoli, brussels sprouts, cabbage, and collard greens. The ten to fifteen organosulphur compounds these superfood vegetables contain have been proven to be highly effective against many cancers, including stomach cancer, colon cancer, breast cancer and ovarian cancer. Kale also contains carotenoids, lutein and zeaxanthin for eye health. The phytochemical, indole-3-carbinol in Kale helps fight against LDL cholesterol and also belly fat.

The health benefits of kale are numerous and thankfully its delicious as well. Kale can be added to soups and casseroles, baked to make kale chips, juiced or added to smoothies, sauteed in olive oil, marinated to be eaten raw and so much more, the possibilities are practically endless. However, if you or someone in your family is not so keen on greens or are new to eating them, making pesto is a delicious way to enjoy Kale and reap the benefits of its life giving health properties, without being so intimidating. The recipe below can be tossed with pasta or potatoes, used on pizza or sandwiches, eaten with pita wedges, whatever your pallet desires! Note: you can substitute any type of nut for the walnuts and vegan cheese or no cheese for the parmesan. Lemon is also a nice addition. We would love to hear you favorite kale recipes! Enjoy!


1/4 cup chopped walnuts
2 garlic cloves
1/2 lb kale, without stems
1/2 cup olive oil
1/2 cup parmesan cheese, grated
1 T salt


1. Toast walnuts over high heat until fragrant. Set aside.
2. Bring 2 cups water to boil. Add kale and 1T salt. Cook about 15 minutes, or until tender.
3. Drain kale. Add to food processor with garlic and walnuts.
4. While processing, slowly add olive oil until smoothly pureed.
5. Add Parmesan.

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