It's Time for Kale

If you haven't tried Kale yet, its time! This veggie is one loaded super food, not just a garnish on your plate. Kale is actually from the cabbage family, a cruciferous vegetable that has been showing some really wonderful abilities. It has phytochemicals called glucosinolates that are transformed into cancer-fighters in your body. When you eat more, you lower your risk of colon, breast, lung, ovarian, and bladder cancer. Who can argue with that? And eating lots of those cruciferous veggies can even reduce your risk of cataracts.


Kale's filled with vitamins A, C, K, and fiber---all for 35 calories per cup. It's also a good source of carotenoids, vitamin B-6, calcium, iron, and manganese. It even has a bit of vitamin E and omega 3's. Pretty amazing stuff! Ready to try kale?

So, how do you cook it? We've been talking a lot about kale in our Health & Nutrition support groups. This week, they asked me to write down my recipe in a blog. So here's my favorite way to make kale:

Wonderful Kale
  • Buy 1 bunch of fresh looking, crisp, deep colored kale (no wilted or pale yellow.)
  • Wash leaves just before cooking.
  • Trim off the stems (toss them in freezer to chop for soup later.)
  • Tear leaves into smaller pieces, if you wish.
  • Place into steamer or into pan with small amount of water. Cover with lid.
  • Steam for 8 minutes, or until bright green. It will still be a bit chewy (its supposed to be this way!)
  • While steaming, saute 2 cloves chopped garlic in 1 tablespoon olive oil until lightly browned.
  • When kale is done, drain (save liquid to freeze for soup!) and toss into saute pan.
  • Sprinkle with 2-3 tablespoons of balsamic vinegar, salt and pepper to taste. (I love sea salt in this, and it allows me to use less.)
  • Optional: add 1/4- 1/2 tsp of dried red pepper flakes for a lively kick.
  • Toss it up and enjoy!
  • For a main dish: toss in 1-2 packets of chunk light tuna-- I love the one in sunflower oil. Canned tuna is fine, just drain it really well first. (Plan on 3 ounces per person.)
This recipe has turned many people into kale lovers! Several of our group members love it cold the next day for lunch...

Try it, you'll like it!
Kale, it does your body good!