Category: Food

Kale – Cooking and Health Benefits

Recently I have been introduced to kale and now I love this dark leafy green vegetable.  It is full of lots of health benefits and high in anti aging antioxidants.

saute kale with olive oil

saute kale with olive oil

Here are some of the other health benefits:

  • B vitamins to boost brain power and help prevent memory loss
  • contains lutein which helps prevent eye disease
  • a good source of calcium for your bones
  • silica for the skin, hair, teeth and nails

I have been adding fresh kale leaves to my cranberry fruit smoothies in place of spinach and love the refreshing taste it gives them.  Here are 2 recipes I have been using for smoothies:

smoothie made with cranberry juice, frozen mixed berries, protein powder, yogurt, flaxseed meal and kale

smoothie made with cranberry juice, frozen mixed berries, protein powder, yogurt, flaxseed meal and kale

Cranberry and Kale Smoothie 

  -3/4 cup cranberry juice                                            -3/4 cup frozen mixed berries                                  -1 Tbls flaxseed meal or Chia seeds                         -1/3 cup plain or vanilla yogurt                               -1 scoop vanilla protein powder                              – handful of torn kale leaves-no stems

 

Place all of the above ingredients in blender and blend for 1-2 minutes or until all berries are processed.  Enjoy!

 

 

smoothie ingredients in blender before blended

smoothie ingredients in blender before blended

Orange juice smoothie with frozen berries and fresh kale leaves

Orange juice smoothie with frozen berries and fresh kale leaves

Orange Tropical Smoothie                                     -3/4 cup orange juice                                               -3/4 cup mixed frozen strawberries, pineapple,       mango & peaches

-1/2 cup plain yogurt                                                  -1 Tbls flaxseed meal                                                -1 scoop vanilla protein powder                              -handful kale leaves-no stems

 

 

Place all ingredients in blender and blend 1-2 minutes until smooth.  Enjoy!

 

I first learned of putting kale in smoothies after I joined a green smoothie group on facebook.  The group is called Green Cup of MOJO and has lots of interesting recipes posted regularly.  You can click on the highlighted link to find it – I am not sure if you have to be invited to join.

I have also started cooking kale.  It is similar to cooking with spinach or swiss chard.  Here is a recipe I have tried and we enjoyed:

Kale saute with olive oil, onions and garlic

Kale saute with olive oil, onions and garlic

1 bunch of kale                                                            1 to 2 Tbls olive oil                                                      3 to 4 cloves of chopped garlic                                   1/2 onion chopped into large pieces

Directions:  Saute kale in olive oil until it cooks down – stir frequently so it doesn’t burn.  Add garlic and onions and saute 2 or 3 more minutes.  Serve.

 

 

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