Kale is one of the most nutrient-packed vegetables on the planet. This leafy green is filled with phytonutrients, chlorophyll, antioxidants, vitamins (particularly K, A and C), minerals, and fiber. The rich combination of nutrients in kale work together to support fat loss, detoxification, immunity, digestion and overall health. The fiber in kale is especially beneficial for binding with bile acids to lower the risk of heart disease and cancer. In addition, the powerful antioxidants, including carotenoids and flavonoids, in kale improve vision and fight inflammation.
Easy to prepare, kale is a quick and colorful addition to salads, wraps, juices, shakes, side dishes and soups. For maximum flavor and nutrients, select “organic” kale with firm, dark leaves and enjoy with a healthy fat, such as butter, coconut oil or chopped nuts. Store kale in the fridge and use within 3 days. The longer it’s stored, the more bitter it becomes. Aim for at least 2 cups of kale or other cruciferous veggies daily. Lastly, select greens over grains whenever possible to support blood sugar levels and promote weight loss.
Lean Greenie Juice
2-4 cup(s) water or organic green tea
4 cups kale
2 celery stalk
2 green apples, core removed
6 sprigs parsley
Juice of 1 lemon
Stevia (to taste)
Add ingredients to a high-speed blender. Blend until smooth & creamy.
Tuscan Kale Salad
6 cups Lacinato kale, sliced as thin as possible
Juice of 1 lemon
3 tablespoons extra-virgin olive oil
2 cloves garlic, minced
Sea salt & pepper, to taste
Red chili pepper flakes, to taste
1/2 cup Parmesan cheese, grated
1/4 cup walnuts, chopped
Whisk together lemon juice, olive oil, garlic, salt, pepper, and chili pepper flakes.
Pour over kale in a serving bowl, add nuts and cheese. Toss until combined.
Let the salad sit for at least 5 minutes before serving.
Simple Steamed Kale
1 bunch kale, 2 inches of stems removed, sliced thin
To taste sea salt
Insert steamer basket into a large pot and fill with water just below steamer line. Once the water is boiling, add kale, turn off heat and steam until wilted, about 2-3 minutes. Season with sea salt and toss with a healthy fat.
Baked Kale Chips
1 head kale, chopped into bite-size pieces
1 tablespoon extra-virgin olive oil
1 teaspoon sea salt
Toss the kale with oil and sea salt. Spread on a rimmed baking sheet and bake at 350 degrees for 15-20 minutes or until the edges are brown but not burnt.