By Kelli Morgan
I LOVE kale! Well, that was not always the case. I use to find it a little bitter and strong. After studying up on my greens, I decided to give it another try. I started juicing it and adding it to green smoothies with success. I learned it is all in the preparation. After a year of consuming kale almost daily, I have to admit I too now LOVE kale! Before I get to two yummy recipes, let me tell you why you should love kale, too!
Kale is widely recognized as an incredibly nutritious vegetable for it is low fat, has no cholesterol and has powerful anti-oxidant properties. Kale, like other members of the brassica family, contains health promoting phytochemicals, sulforaphane and indole-3-carbinol, that appear to protect against prostate and colon cancers. Kale has been found to be an effective immune modulator, anti-bacterial, and anti-viral agent . It is very rich source of ß-carotene, lutein and zeaxanthin. These flavonoids exhibit strong anti-oxidant and anti-cancer activities. Beta carotene is converted to vitamin A in the body. Kale offers protection against “age related macular degeneration disease” (ARMD) in the elderly. Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron deficiency anemia, and is believed to protect against cardiovascular diseases and colon cancer.
I love True Food’s and Whole Food’s kale salad. It took a couple of tries, but I think mine is now as good as theirs! Even my hubby, who is not a huge kale, fan thinks it’s great!
- Juice of 1 lemon, about 3 tablespoons
- 1/4 cup extra virgin olive oil
- 1 tbsp. Dijon mustard
- Salt, pepper and garlic powder to taste
Place ingredients in a large covered container with a lid, and whisk to combine.
- 1 head of kale, chopped into bite size pieces
- 1/4 cup sunflower seeds, raw
- 1/4 cup raisins
- 1 cucumber, diced
- 1 avocado, diced
- Add above ingredients into the container.
- Shake to distribute the dressing over the kale.
- Let marinate in the refrigerator for at least four hours.
*I like to make it the night before, because the lemon juice breaks down the kale and makes it even better.
Cheesy Kale Chips
Kale chips are a super easy way to try kale. I’ve made them a few different ways and they are always good. This cheesy recipe is my favorite, but you can also just mix them with olive oil, salt and pepper, and they are great too.
- 1/4 cup raw sunflower seeds
- 1/4 cup cashews, raw
- 1/4 cup water
- 1/2 red bell pepper
- Juice of 1/2 lemon
- Salt, pepper, onion powder and chili powder to taste
- Place all ingredients in a blender and process until smooth.
- Chop a head of kale into bite size pieces. Pour half the cheese dip over kale and massage it into the kale. Add more cheese dip if necessary.
- Dehydrate at 104 degrees for 6-8 hours or until dry. If you do not have a dehydrator, turn your oven on to 300 degrees and bake for 20-30 minutes. Keep an eye on them because kale chips burn easily!
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