|Tuscan aka Lacinato or Dinosaur kale|
Kale is considered a superfood because it’s a great source of vitamins and minerals and it also contains several other compounds that are beneficial for your health. It has very high levels of Vitamins A, C and K-one cup of chopped kale provides well more than your recommended daily allowance of these vitamins. It also is a good source of Vitamin B6, calcium, thiamine, folate, iron and several other nutrients. It is low in calories, fat and cholesterol and is a good source of fiber and protein.
Try some of these ideas:
– Add it to your stir fries instead of broccoli- it tastes great with Asian flavors like ginger, garlic and soy sauce
– Mix up your salad greens- try using raw kale in your next salad instead of lettuce or spinach
– Blend raw kale with bananas, apples or other fruits and vegetables for a tasty and nutritious smoothie
– Stir chopped kale into soups, lentils, and chili
– Braise kale with apples and a dash of cider vinegar
– Add sautéed kale to your omelettes, frittatas, pasta or pizza
– Bake kale leaves in the oven for a crispy, healthy snack (see recipe below)
|Crispy Kale Chips|
The next time you’re craving potato chips, try these crispy kale chips instead. These chips are light, nutritious and a cinch to make. Roasting the kale leaves gives them a nice nutty flavor- they’re a great way to get kids and picky eaters to eat their leafy vegetables! This recipe simply calls for salt but you can sprinkle on whatever spices you like to add different flavors.
- 1 bunch curly or Tuscan kale (10-12 ounces)
- 1 ½ tablespoons olive oil
- Kosher salt
- Preheat oven to 325 degrees.
- Rinse and dry the kale leaves. Make sure the leaves are completely dry so that they crisp up nicely in the oven. Remove the stems and ribs, then cut or tear the leaves into large pieces. Toss the kale pieces in a large bowl with the olive oil and mix with your hands to make sure all of the pieces are coated. Season with salt.
- Transfer the kale to 2 baking sheets, arranging the pieces in a single layer. Bake in the oven until crispy, about 10 minutes. Watch them carefully during the last few minutes as they can burn quickly. Remove the tray from the oven and let the chips cool before serving. Enjoy!
1. Srinibas Das, Amrish Kumar Tyagi and Harjit Kaur “Cancer modulation by glucosinolates: A review”. Current Science 2000; 79 (12): 1665.
2. Hayes, JD; Kelleher, MO; Eggleston, IM “The cancer chemopreventive actions of phytochemicals derived from glucosinolates.”. European Journal of Nutrition 2008;47 Suppl 2: 73–88.
3. Cornblatt BS et al. “Preclinical and clinical evaluation of sulforaphane for chemoprevention in the breast”. Carcinogenesis 2007;28 (7): 1485.
4. Birt DF, Hendrich S, Wang W. “Dietary agents in cancer prevention: flavonoids and isoflavonoids.” Pharmacology & Therapeutics. 2001;90(2-3):157-77.
5. Liu R. “Potential Synergy of Phytochemicals in Cancer Prevention: Mechanism of Action” Journal of Nutrition. 2004;134:3479S-3485S.
6. Ommen, G. S., Goodman, G. E., Thomquist, M. D., Barnes, J. & Cullen, M. R. (1996) Effects of a combination of ß-carotene and vitamin A on lung cancer and cardiovascular disease. New England Journal of Medicine. 334:1150-1155.
7. Christen WG, Liu S, Glynn RJ, et al. “Dietary Carotenoids, Vitamins C and E, and Risk of Cataract in Women – A Prospective Study.” Archives of Ophthalmology. 2008;126(1):102-109.
8. Kahlon TS, Chiu MC, Chapman MH. “Steam cooking significantly improves in vitro bile acid binding of collard greens,kale, mustard greens, broccoli, green bell pepper, and cabbage.” Nutrition Research. 2008;28(6):351-7. 2008.