What To Do With Kale?

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Kale is one of those “healthy” vegetables that no one seems to know what to do with. For me, it was a new addition to my diet. Now that I’ve made it part of my diet, I’m hooked! I hope you will be too. Be sure to try the Baked Kale Chip recipe below. It is terrific as a snack, a vegetable, or a garnish.

Why Eat Kale?

A National Cancer Institute study found that the oxidative stress levels of participants who ate one to two cups of cruciferous vegetables a day dropped 22 percent over three weeks, compared to a 0.2 percent drop when they took a multivitamin with fiber.  This implies that your best nutritional source is real food, not a supplement.  And kale is an excellent vegetable to add to your diet.

Kale has antioxidant nutrients, anti-inflammatory nutrients, and anti-cancer nutrients in the form of glucosinolates. Together, these nutrients ave been linked to a reduction in risk for ladder, breast, colon, ovary, and prostate cancers. Isothiocyanates (ITCs), which help regulate detox at a genetic level, are largely responsible for these benefits. In addition, over 45 different favonoids, including kaempferol and quercetin, combine antioxidant and anti-inflammatory benefits. This helps minimize chronic inflammation and oxidative stress.

With fall upon us, kale makes a great vegetable sautéed with garlic, tossed with some whole wheat spaghetti, or just in a salad. Enjoy!

Kale Basics: Selecting, Cleaning and Cooking Kale
YouTube Video on Kale

Three Easy Kale Recipes
Minestrone with Chicken Meatballs from Williams-Sonoma

Baked Kale Chips from AllRecipes.com

Whole Grain Spagetti With Garlicky Kale and Tomatoes from RealSimple.com




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