Why is Kale a Nutritional Superfood?
Kale belongs to the same plant family as the sulphur-containing vegetables such as broccoli, Brussels Sprouts, cabbage, and collard greens. Kale is great for protecting your health, providing you with a rich source of vitamins and minerals, and a preventative of cancer.
The ten to fifteen organo-sulphur compounds found in these superfood vegetable are known to to be highly effective against fighting many cancers such as stomach cancer, colon cancer, breast cancer and ovarian cancer. When these vegetables are chopped or chewed, enzymes in the liver are triggered to produce enzymes that disable cancer-causing agents in the body. Studies have shown that animals that ate these sulphuric compounds found in Brussels sprouts, cabbage, and collard greens had tumors shrink in size.
In addition to the powerful organo-sulphurs that help to safeguard against cancer, kale also protects the eyes with the carotenoids and with essential amino acids like lutein and zeaxanthin. These phyto-chemicals help protect the eyes against damage from the sun and ultraviolet light and prevent cataracts. One study actually showed that people who had a diet rich in carotenoids had up to a 50% less risk for cataracts.
Kale also ranks really high up there for its large amounts of
vitamin A, vitamin C, B6, manganese, calcium, copper, and potassium!
While one cup of kale only has 36 calories, it provides 192% of the daily value of vitamin A, and since this is a plant source of Vitamin A, you cannot overdose on it. That same cup of kale also provides almost 90% of your daily value of vitamin C. Vitamin C is a top free-radical scavenger, preventing damage inside and outside of the cells. Vitamin C helps to reduce damage from inflammation (one of the primary causes of heart disease and autoimmune diseases), helps to oxidize cholesterol, fight infections, and strengthen and renew collagen in our skin for a healthy youthful appearance. Manganese is a trace mineral that is important for the synthesis of fatty acids necessary for sex hormones and the nervous system. It also helps to metabolize and utilize energy from protein and carbohydrates, making it the perfect fat-burning element.
The calcium in kale when combined with the Vitamin A and the Vitamin K2 in grass fed butter is highly utilized by the body and works to reverse osteoporosis and strengthen bones. It is one of the best ways to keep your bones and teeth strong and also keep your blood vessels clean.
Three servings of dark green leafy vegetables a day can slow mental decline that comes with age. Kale and other green leafy vegetables can slow down this decline by a whopping 40%! This decrease has been compared to reversing age by about 5 years. A great vegetable that makes you function as if you are 5 years younger-what could be better!
And there’s even more positive benefits of kale is good for. . . kale contains a phyto-chemical called indole-3-carbinol (I3C), that actually lowers the liver’s secretion of a chemical that normally transports LDL cholesterol (the bad kind) to tissues and blood vessels. I3C has also been shown in studies to help fight the effects of xenoestrogens that make belly fat stubborn.
Kale is a dark, bluish-green leafy vegetable with curly leaves and firm stalks. Look for kale that is not limp or wilted. For best taste, choose the kale with smaller leaves, since they have a milder taste. Kale can be chopped up raw and added to salads in small amounts or sauteed lightly with olive oil, grass fed butter and a squeeze of lemon and garlic. Or, try braising chopped kale with chopped tart apples. Drizzle with a little balsamic vinegar and serve with walnuts sprinkled on top. Kale is simply a nutrition-packed powerhouse vegetable that you cannot pass up, so the next time you see it adorning your plate as a garnish, eat it! Its probably one of the most nutritious things on your plate!
Earthly Juices Kale Recipes
3-4 kale leaves
2-3 romaine lettuce leaves
one piece of ginger
2-4 lemons juiced
1 tbls of raw agave or honey
**Juice all veggies and add in agave or honey to taste
Strawberry Banana, Kale Chocolate Dream
½ cup of Unsweetened Almond Mylk
½ cup of Strawberries
2 Kale Leaves
1 to 2 tbl of cacao powder
1/2 tbl Navitas Naturals Maca powder
1 tbl vanilla enzyme or protein booster
Green Goddess Smoothie –
Blend All Ingredients in blender
Peal and core 1 apple, peal 1/2 finger of ginger, 2 leaves of Kale, 1 tbl maca powder,1 tsp chorella, 2 frozen bananas, 1 pinch cinnamon, 2 whole dates,1 tbl raw coconut oil, 1/2 cup of oraganic vanilla kephir, and 1/2 of water.
Jen’s Kale Goodness
Slice 10- 20 kale pieces into thick strips.
Sautee leeks until golden and set aside.
Now, add in garlic and olive oil into hot pan, brown the garlic by themselves, then add the collards, squeezed lemon over the collards, and then a squeeze of Bragg’s aminos, add a splash of water, mix around for a minute, then place a lid over pan to lightly steam.
Collards will turn bright green when ready, add a ¼ cup of golden leeks.
Protein Booster options:
Eggs and Kale Ginger Garlic Green
Slice rainbow chard, kale, mustard greens or collards into thick strips then set aside
Juice of 1 lemon.
Sautee onions, ginger, garlic, mustard seeds until golden in 2 tbls of olive oil.
Add the greens to the pan, pour the lemon juice in, and add a squeeze of Bragg’s Aminos, and a splash of water.
Mix around for a minute. Then, place a lid over pan to lightly steam.
Greens will turn bright green when ready and become tender.
*Serve with scrambled, poached, soft boiled or fried eggs. Top with fresh bitter greens, herbs, avocado, or fresh tomatoes.
The Kale Scoop
Lay down on a plate two kale leaves
Place the following ingredients inside and enjoy as a wrap:
4 to 5 sprigs of arugula
1/8 a cup sliced cucumber
1/8 cup of soaked raw almonds
1/8 cup of raw zucchini
Sprinkle of whole flax seed
sliced red or yellow beets
Â¼ cup of sprouted organic garbanzo beans
1/8 cup pickled onion, cabbage, or beets
Sprinkle of sea salt, lemon, sprinkle of olive oil
Sprinkle of dulse
Avocado Macerated Black Kale Salad
2 ripe avocados
2 bunches of black kale
1 grated or thinly sliced beet
1/8 cup of dried cranberries
Mix all ingredients together and macerate by hand for 2-5 minutes.
Earthly’s Garden Kale Chips
10-20 Kale leaves
Clean and de-stem 1 bunch of CURLY KALE
Wash the kale leaves and mix the BBQ sauce thoroughly over both sides of leaves
Place in dehydrator for 8- 12 hours on 108 degrees.
Spicy BBQ flavor Sauce:
1 cup of cashew nuts (soaked)
2/3 cup of water from soaked cashews
1/4 cup of Brewer’s yeast
1 tbl of chipotle pepper sauce
1/2 tbl of Namo Shoyu
Juice of 1 lemon
Sprinkle sea salt
Heavy sprinkle of paprika
1 tsp turmeric
sprinkle of white pepper