Kale

Kale ~ Super Vegetables

Gaining in popularity, this is an amazing green-leaf, super vegetable, that's being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.

Few foods can hold a candle to this leafy green.

This super food, also known as borecole, is one of the healthiest vegetables on the planet.

A leafy green, it's available in curly, ornamental, or dinosaur varieties.

It's the super-food of super foods, ranking 1000 out of 1000 on the ANDI Scale, a measure of a food's nutritional qualities.

This green-leaf veggie is full of vitamins, minerals and health-enhancing antioxidants.

Indeed, it's filling fiber, bone-building calcium and heart-healthy omega-3 fatty acids have been shown to help support the body’s natural detox system, getting rid of harmful compounds that are thought to cause cancer, heart disease and other serious ailments.

A Nutrition Powerhouse

Check this out;

Just one c. contains 36 calories, 5 g. of fiber, and 15% of the daily requirement of calcium and vitamin-B6 (pyridoxine), 40% of magnesium, 180% of vitamin-A, 200% of vitamin-C, and 1,020% of vitamin-K.

It's also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K, and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits.

Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of this super veggie binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Super-Rich in Vitamin-K

Eating a diet rich in the powerful antioxidant vitamin-K can reduce the overall risk of developing or dying from cancer, according to a study we came across in the American Journal of Clinical Nutrition.

Vitamin-K is abundant here, but also found in parsley, spinach, collard greens, and animal products such as cheese.

Vitamin-K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.

But, be aware that too much vitamin-K can pose problems for some people.

Anyone taking anti-coagulants such should avoid this green leaf because the high level of vitamin-K may interfere with the drugs.

This super veggie might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium.

Avoid eating calcium-rich foods, like dairy, at the same time to prevent any problems.

Plus, it's really easy to prepare.

Simply remove the center ribs of its leaves, then slice it into thin ribbons.

Add this super vegetable to soups and stews in the last 20 minutes of cooking, or sauté it with a splash of olive oil for a delicious side dish.

Parmesan Kale Chips

These chips are a nice way to ease into healthier eating.

When you think of kale, envision what it looks like:

You have to take the rib out and do some cutting, so from a convenience standpoint, if you can get it in a chip and it’s got some seasoning on it, that’s a lot more attractive, especially for people who are wary of trying new vegetables.

And, it might just pique your interest in the fresh stuff too.

One oz. (about a handful of chips) provides roughly 50 percent of your daily vitamin-A in the form of beta-carotene.

Vitamin-A also promotes healthy skin, teeth and bones, as well as good vision.

This leafy-greenery also packs a hefty helping of vitamin-C, which can help fight damage caused by free radicals.

Free radicals are believed to contribute to certain chronic diseases and play a role in the aging process.

Because store-bought can be expensive, we like making our own chips at home.

The home-made crisps are a "head and shoulders" healthier alternative to potato chips and other similar snacks.

These crispy veggies taste great with dips or spreads.

Try these chips as appetizers or for an afternoon snack.

They're easy to prepare and are a fun way to munch on nutrition-packed, super greens.

Ingredients:

• 1 head Tuscan or dinosaur kale, washed and cut or torn into tortilla chip-sized pieces

• 1/2 Tbs. balsamic vinegar

• 2 Tbs. olive oil

* 1/2 c. grated parmesan cheese

• Sea salt

* Fresh cracked pepper

Preparation;

1. Preheat oven to 375 degrees.

2. Place green-leaf pieces in a bowl and drizzle with vinegar and olive oil.

Turn the leaves a couple of times to coat.

Sprinkle with grated parmesan cheese, and add salt and pepper to taste.

Arrange leaves in a single layer on 2 large baking sheets.

Bake until crisp, about 8 to 10 minutes, tossing halfway through cooking time.

Keep your eyes on them and turn the heat down if they start getting brown before they get crisp.

3. Transfer to a wire rack to cool.

Enjoy!

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