All About Kale Due to it’s incredible nutrient density, kale is what some people call a “superfood.” Kale has beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and is rich in calcium. Kale also contains sulforaphane and indole-3-carbinol which research has shown to have cancer fighting properties (1). Like other greens, kale can have a bit of a bitter taste, so preparing it properly is important to get the best flavor. Kale can be enjoyed many ways- braised, sauteed, added to soups or smoothies, and even in the form of crunchy vegetable “chips”. One of the easiest ways to enjoy kale is by making a simple massaged kale salad, which is only 4 ingredients! To make the massaged salad, take 1 bunch of kale (chiffonade, with stalks removed) and add ¼ teaspoon of fine table salt and 1 tablespoon of fresh lemon juice in a medium sized mixing bowl. Massage the kale with the lemon juice for approximately 5 minutes, or until the leaves feel tender. The salt and acid of the lemon juice help to break down the cell walls of the kale, shrinking the leaves and creating a sweeter flavor. After 5 minutes of massaging, add 1 tablespoon of olive oil and give the kale another quick massage. This salad can be enjoyed alone or with toppings like dried cranberries, feta cheese or pumpkin seeds. (1). Hayes, JD; Kelleher, MO; Eggleston, IM (2008). The cancer chemopreventive actions of phytochemicals derived from glucosinolates. European Journal of Nutrition. ** What is your favorite way to enjoy kale? **
Posted on: Sat, 03 May 2014 19:00:02 +0000
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