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Kale, a True Superfood Plus Two Recipes

May 2, 2016

 

All hail kale! 

 

Let’s get real people. I don’t love straight-up kale and I am betting you don’t either. It can be tough, chewy, and bitter. But because kale is a legitimate superfood (its like a food version of a high potency multivitamin), I consume it anyway and you should too.

 

Eat to live, not live to eat, right?

 

Actually, if kale is prepared correctly  (and there are multitudes of delicious recipes out there) it is quite good and you will feel good knowing you are giving  your body the nutrients it needs to be functioning optimally, hence this recipe post today.

 

First, Some inspiring kale nutrition facts:

Kale has more calcium than milk, contains 3 grams of complete protein per cup (the new beef), is high in vitamin C which is great for immunity, your metabolism, and blood pressure. It is high in vitamin A which is beneficial for your skin and eyes, its high in omega-3 fatty acids so an excellent anti-inflammatory, its a vitamin K powerhouse; K transports calcium into your bones where it is needed for optimal bone density, also K prevents many cancers and is beneficial to our nerves, it contains more iron per calorie than beef, its high in fiber, other minerals, and it contains over 45 flavanoids; plant based compounds with powerful antioxidant properties.

 

In a nutshell, kale is anti-aging, reduces inflammation, prevents cancers, promotes healthy arteries, and is a potent detoxifier at a genetic level!

 

Get cooking and eating some kale!

 

Kale Pesto With Walnuts and Hemp Seeds (a.k.a. inflammation's worst nightmare)

 

Ingredients:

3 cups packed curly kale (bright green with curly large leaves) 

2 cloves of garlic or more to taste

1/4 cup olive oil or more as needed

2 tablespoons lemon juice

1/4 cup hemp seeds

1/2 cup toasted walnuts

3/4 teaspoon sea salt

1/4 teaspoon pepper

1/4 cup parmesan cheese; optional

red pepper flakes; optional

 

 

 

 Wash kale and roughly chop. Put kale into food processor with lemon juice, garlic, and oil and process until smooth. Add the remaining ingredients and process, scraping down the sides of your processor as needed. If this looks too thick, add more olive oil. Give this a taste test; it should be good on its own, and add additional ingredients such as salt and garlic to your liking. 

 

I served this over zucchini spirals, using 4 zucchini, and added some sliced cherry tomatoes but you can also use good quality pasta. This also makes an excellent dip for vegetables and chips!

 

 

Nacho Kale Chips

 

Kale chips are good but Nacho kale chips are great. Make a large batch as these shrink up when baked in the oven.

 

Ingredients:

1 large bunch of curly kale

coconut oil cooking spray

salt 

cumin

chili powder

red pepper flakes

nutritional yeast

 

Preheat oven to 350 degrees. Tear kale leaves into large pieces. Tear around thick stem areas as these are tough to chew. Wash kale and dry (doesn’t have to be completely dry but you don’t want these dripping wet). Arrange on a parchment lined baking sheet and spray with coconut oil and generously sprinkle with salt. Work the coconut oil into the kale leaves a bit with your hands so seasonings stick to leaves. Arrange in close to a single layer and sprinkle with cumin, chili powder, red pepper flakes, and nutritional yeast. The lighter the seasonings the less spicy they will be and vice versa; for your first go, may want to keep the red pepper flakes, cumin, and chili powder on the lighter side. Bake for 20-25 minutes or until dry and lightly browned on the edges. Enjoy!

 

 

Is kale what’s for dinner in your household tonight? I hope so!

 

Amy

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