Ok, so kale is so…. 2015, right? Well, it does not diminish its superfood status! Kale rose to superfood status for good reason- it is extremely healthy. If you have not had it yet, now is the time to try it. It is one of the most nutrient dense foods on our planet. That means for the little number of calories it contains, it gives us back huge amounts of vitamins and minerals. It is an excellent source of vitamins A, K and C and a good source of copper, magnesium, vitamin B6 and calcium. It also contains sulfur compounds that have been shown to prevent cancer and help our livers do their detoxifying jobs. Finally, kale is good for our eyes as it has certain antioxidants that are especially beneficial for our eyesight. That’s nothing to blink about!
Try raw kale in salads, either mixed in with other greens or as a stand- alone. Tip: it is easier to chew raw kale if the salad is prepared a day in advanced and allowed to sit overnight. Another tip: “bruise” your kale by adding a drizzle of olive oil and squeezing it in your hands.
Your Recipe: Sauteed Kale
Try this easy sautéed version. I like to add a little feta cheese at the end:
SERVINGS = 4
Heat olive oil in a large saucepan over medium-high heat.
Add crushed red pepper flakes, if using, and let them sizzle a bit in the oil.
Add the garlic and cook until soft, but not colored.
Raise heat to high, add the stock and kale and toss to combine.
Cover and cook for 5 minutes.
Remove cover and continue to cook, stirring until all (most) the liquid has evaporated. The kale should still remain bright-ish green.
Season with salt and pepper to taste and add vinegar.
Servings Per Recipe: 4
Total Fat 8 g
Sodium 75.6 mg
Carbohydrate 18.9 g
Dietary Fiber 3.4 g
Sugars 1.2 g
Protein 5.8 g
If kale just isn’t your thing, keep adding it to your green smoothies.
Liz Weinandy, M.P.H., R.D.
Besides being a member of the 614Fitness community, Liz is a Registered Dietitian and staff dietitian at the OSU Wexner Medical Center. She has published numerous articles on diet and appears often on local television.