hotsparkmama

Support for health & wellness

Quite possibly the BEST food to put into your body

on March 16, 2013

kale

KALE, I’ve heard & been told is one of the healthiest vegetables and quite possibly the BEST food you can put into your body! 

I am currently doin my own research on it and so far, this is what I’ve discovered…

Kale or borecole is a form of cabbage with green or purple leaves, in which the central leaves do not form a head.

An excellent source of fiber, calcium, iron, vitamins A, B6, C and K, and chlorophyll.  Also a good source of minerals copper, potassium mangenese and phospherus. (It provides 354.1% davily value of vit A and 1327.6% of daily vit K.)  Rich in omega-3 ALA source for at least four anti-cancer glucosinolates.

Kale is filled with 45 different antioxidants.

Maintains healthy mucus membranes & skin. 

It eases lung congestion and is beneficial to stomach, liver and immune system.

It is great for cardiovascular support.  Cholesterol lowering ability best when steamed.

It contains lutein, zeaxanthin, which protect the eys from macular degeneration.  It also contains indole-3-carbinal, which may protect against colon cancer.

Per calorie, Kale has: more iron than beef, more calcium than milk, and 10% more Vitamin C than spinach.    

Kale is great for reducing your risk of heart disease and cancer, weight loss, lowering cholesterol, bone strength, eyes and skin, as well as being an anti-inflammatory.

It is a great detox food, can help regulate detox at a genetic level.  Low in calorie, High in fiber and ZERO Fat.  1 cup = 36 calories & 5 grams of fiber. 

Kale can be prepared as a pizza toppng, in pasta, lasagna, as slaw, soup, chips, quiche, saute, pesto or even juice!

For beginners…like myself…let’s start by trying to HIDE the Kale into a smoothie.. Start w/ a blender (this is a MUST HAVE), handful of ice, bunch of strawberries, one ripe banana and the juice from one orange (or you can put the whole un-peeled orange in) and then a SMALL handful of kale.. YES, this is doable~

For intermediate Kale eaters…  Baked Kale Chips:

1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt
 
1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

For you hard-core Kale lovers:  Crustless Quiche:

Crustless Quiche, Loaded (or not) with Kale

5 large eggs 3 T. all-purpose flour 1 cup crème fraîche (see recipe below) 1 cup whole milk 1 tsp. kosher salt ½ tsp. freshly ground black pepper 1 T. fresh thyme*, finely chopped 1 to 3 cups** uncooked coarsely chopped kale or chard or mustard greens, etc

* Thyme is amazing (seriously, so good), but tarragon, chives, basil, really whatever herb you like will work. ** Aesthetically, 1 cup is perhaps the ideal amount, but if you’re looking to add some more roughage to your diet, 2.5 to 3 cups will do the trick. Definitely give it at least a rough chop.

1. Preheat the oven to 375ºF.

2. Place 1 egg and the flour in a large bowl and whisk until smooth. Whisk in the remaining 4 eggs until blended.

3. In a medium bowl, whisk the crème fraîche until smooth. Whisk in the milk. Pour the egg mixture through a fine mesh sieve held over the milk mixture. Whisk in the salt, pepper and thyme (or other herb).

4. Pile your greens into a pie plate. Pour the egg mixture over the greens, then press the greens down with a spatula so they are submerged in the custard. Place in the oven and bake for 10 minutes. Reduce the oven temperature to 325ºF and bake until the filling is just set, about 30 minutes longer. The center of the quiche should still feel slightly firm, rather than liquidy, when touched. Let cool on a wire rack for at least 20 minutes to allow the custard to set up, so that it will slice neatly. It can be served warm or at room temperature. To serve a fully cooled quiche warm, cover it with aluminum foil and reheat it in a 325ºF for about 15 minutes.

* To make crème fraîche, place 2 cups heavy cream in bowl. Add 2 tablespoons of yogurt or 2 tablespoons of buttermilk. Stir to combine. Cover bowl with plastic wrap and let sit at room temperature for 12 to 24 hours. Stir. Mixture will be nice and thick. Store in the fridge until ready to use.

LET ME KNOW HOW IT GOES…

 

 

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