All hail Kale! This nutritious and ancient green has made a 21st century comeback. According to AliveRaw.com, “Kale is a descendent of the wild cabbage and was eaten by Celtic tribes as long ago as 600 B.C.”
There are so many versatile uses for this fabulous food, I feel it is my duty to be your “Kale Konsultant.”
It can be used in a salad, juiced, steamed, roasted or sautéed. I also like to sneak kale into protein shakes to get in some essential greens. You can buy it already frozen for added convenience.
According to MindBodyGreen.com, “Kale is being called the new beef, the queen of greens and a nutritional powerhouse.”
In her article on the site, Alison Lewis touts the health benefits of this power packed green, “Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium.”
Move over, tortilla and potato chips, this healthier snack will have you “green” with envy. Kale chips are hitting the shelves at a health food store near you.
If you want to make your own, Better Home and Gardens has the following website on their website BHG.com.
“How to Make Kale Chips, Preheat oven to 300 degrees F. Line a large baking sheet with parchment paper. Place 2 cups torn kale leaves on the prepared baking sheet. Brush with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon salt. Bake for 20 to 25 minutes or until crisp.”
Below are some of my original, Kale recipes for every meal of the day!
SUNDRIED KALE OMELETTE
* 1 cup of kale
* 1 egg
* 2 egg whites
* 2 tbsps. diced sundried tomatoes in oil
* 1 tsp. of Parmesan cheese
* Olive oil
* Garlic powder to taste
Wash and trim kale.
In nonstick pan over medium heat, sauté kale and sundried tomatoes in the oil from the sundried tomatoes.
Add a little extra olive oil to pan to prevent sticking.
In separate bowl, beat eggs with fork.
Add eggs to pan and season garlic powder.
Once eggs are nearly set, sprinkle omelette with Parmesan cheese.
EVERYTHING SHAKE
* 1 cup of milk (skim, almond, coconut, hemp, rice, etc.)
* 1 scoop of vanilla protein powder
* 1 heaping tbsp. of cocoa powder
* ¼ cup of berries
* ¼ cup of frozen kale
* ½ sliced banana
* 1 tbsp. of natural peanut butter
Place all ingredients in a blender and blend until the desired consistency is achieved.
KALE, BASIL AND EGG SALAD
• 2 Cups of fresh kale leaves torn from stem
• 2 hard-boiled eggs
• 2 tbsp. of non-fat yogurt
• 1 tbsp. of basil
• 1 chopped tomato
• 1 tsp. of Dijon mustard
• Salt and pepper to taste
Chop eggs and mash with a fork.
Add remaining ingredients and mix well.
Serve on top of fresh baby spinach.
KALE AND PORTOBELLA CHICKEN SALAD
* 2 cups of fresh kale leaves torn from stem
* 6 oz. chicken breast, diced
* 1 portobello mushroom cap sliced thin
* 1 tbsp. of red pepper spread
* 1 tbsp. of Greek yogurt
* 1 tbsp. of olive oil
* Dash of garlic powder
Place chicken in large skillet and sauté in olive oil.
When chicken is almost cooked add portabello mushroom and sauté.
Place kale in large bowl. Top with chicken and portabella.
Mix yogurt and red pepper spread together.
Toss with salad.
Sources:
“The Underappreciated Superfood – Aliveraw.com.” Alive Raw. Web 26 March 2013.
http://www.aliveraw.com/Articles/Kale-The-Underappreciated-Superfood.aspx
“Top 10 Health Benefits of Eating Kale – By Alison Lewis - MindBodyGreen.com.” Mind Body Green. Web 26 March 2013.
http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html
“How to Cook Kale – BHG.com.” Better Homes and Gardens. Web 26 March 2013.
http://www.bhg.com/recipes/how-to/cooking-basics/how-to-cook-kale/
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com/ She resides in the Phoenix, AZ area with her husband and son, where she runs her personal training business, Fitness Answer, LLC.
Reviewed March 26, 2013
by MIchele Blacksberg RN
Edited by Jody Smith