Smoothie, soup, quiche, stir fry, green juice, chips, salad, pizza, and so much more; kale is the most versatile vegetable of choice and is the absolute must eat wholesome food that I know of.
Kale has so many nutritional benefits. It is a cruciferous vegetable and it contains the largest concentration of health-promoting sulfur compounds, which increases the liver’s ability to produce enzymes that neutralize any potentially toxic substances that your body is exposed to. Kale is also rich in the powerful phytonutrient antioxidants lutein, zeaxanthin, and carotenoids that protect the lens of the eye. Kale is an ideal food not only because it is high in nutrients, but also because it is low in calories. One cup of steamed kale is only 36 calories.
Where to buy Kale: First of all, always choose organic kale if you can find it and it is fresh looking. I buy kale at Aldi in the refrigerated section with the other organic lettuces. It is already cut up and ready to use. The bag is very large and sells for under $3. Kale is usually available at all groceries. Always look for fresh green leaves. If it shows any sign of wilting or yellow leaves, leave it there.
How to Store:
Always store kale in the refrigerator. The colder temperature will slow the deterioration rate, helping to preserve its nutrients and keeping your Kale fresh for a longer period of time.
Place your kale in a plastic storage bag before refrigerating. I have found that it is best to wrap the bag tightly around the kale, squeezing out as much air from the bag as possible.
Do not wash the Kale before refrigeration because exposure to water will encourage Kale to spoil.
The BEST Way to Prepare Kale
Cleaning the Kale is simple. Always discard any damaged or discolored leaves. Rinse Kale under cold water before cutting. To preserve nutrients, do not soak your kale or the nutrients will be leached into the water. Only soak if you plan to reuse the water in a soup or smoothie.
Cutting the Kale is simple. Do like I do and buy it already cut up. If you buy it uncut, stack the leaves, cutting the leafy portion into ½ inch slices. When you reach the point where the leaves end and just the stems remain, make thinner slices (¼ inch) and continue cutting to within the bottom inch of the stem. The bottom portion is woody and hollow and too tough to chew. The thinner you slice it the quicker it will get done.
The Healthiest Way to Cook Kale
Steaming kale for just five minutes is the healthiest way to receive the highest nutrients Kale has to offer. Steaming provides the moisture necessary to make Kale tender, bring out its peak flavor, retain its bright green color and maximize its nutritional profile.
While it is important not to overcook Kale, cooking for less than five minutes is also not recommended because it takes about five minutes to soften its fibers and help increase its digestibility. Also going past the five minutes significantly decreases its nutritional value as much as 50% or more. Just think: FIVE ALIVE!
SIMPLE 5 ALIVE KALE
1 pound of Organic Kale
3 Tbs of Unrefined Coconut Oil
2 tsp lemon juice
1 medium clove of garlic
Himalayan Pink Salt
Using a sharp knife, cut kale leaves against stem into ½ inch slices. Cut the garlic clove into small pieces and let it sit for 5 minutes if possible. This allows the health promoting allicin to form. Fill a skillet or pan with about 2 inches of water. Bring to a boil. Turn temperature down, add rest of the ingredients, cover pan and let it steam for 5 minutes. Set a timer for 5 minutes so you will not overcook your nourishing kale.
SIMPLE Steamed KALE and SWEET POTATO YUM
Prepare your kale as you did above. Also, cut two large sweet potatoes into small cubes. Bring water to a boil and add your cubed sweet potatoes. Check water level and tenderness after ten minutes. When tender, add a little more water, the kale and dressing ingredients and follow remaining steps above. So delicious! And Nutritious.
If you have a recipe for kale that you would love to share, simply email me. I’d love to hear from you.
I love you to health,