KALE IS KING: 5 Things You Should Know About Kale

KALE – very beneficial and healthy for you.  But I bet you weren’t aware of these 5 THINGS YOU SHOULD KNOW ABOUT KALE.   KALE –  one of my latest discoveries a few years back.  I use it in smoothies, have substituted it for lettuce in salads, and have made my own Kale chips – yummo !! And because it is an important part of my diet, as you can see from the photo I plant Kale in my garden. This way I know for sure there are no pesticides lurking on my leafy greens.

And what a simple vegetable to grow. Check out the basic Kale Guideline from Organic Gardening below if your interested in planting this leafy gem in your garden. Its an easy breezy crop. Just set it and forget it – mother nature does the rest.

So if your not too familiar with Kale and therefore it hasn’t quite made it to your plate as of yet, here’s an article on kale facts and nutrition. Read on … it may just make you change your mind about this strange looking leaf !!

And here’s a bonus – Kale is a natural weight-loss food that is packed with vitamins and antioxidants that help fight your waistline. “For a green, kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time – Kale is a dieter’s dream food.”

So there you have it – KALE IS KING. What’s not to love about this leafy green? Cheers to your good health my friends 🙂

6 THINGS YOU DON’T KNOW ABOUT KALE

Our love of kale is no secret. But even though it’s the hottest vegetable on the scene, many of its more healthful attributes remain a mystery to the general public. Here are five backed-up-by data reasons why your main green squeeze could (and should) be here to stay — and one thing to look out for:

1. It Has More Vitamin C Than An Orange
One cup of chopped kale has 134 percent of your recommended daily intake of vitamin C, while a medium orange fruit has 113 percent of the daily C requirement. That’s particularly noteworthy because a cup of kale weighs just 67 grams, while a medium orange weighs 131 grams. In other words? Gram for gram, kale has more than twice the vitamin C as an orange.

2. It’s … Kind Of Fatty (In A Good Way!)
We don’t typically think of our greens as sources of even healthful fats. But kale is actually a great source of alpha-linoleic acid (ALA), the omega-3 fatty acid that’s essential for brain health, reduces Type 2 diabetes risk and boosts heart health as well. Each cup has 121 mg of ALA, according to Dr. Drew Ramsey’s book 50 Shades of Kale.

3. Queen of Vitamin A?
Kale has 133 percent of a person’s daily vitamin A requirement — more than any other leafy green, according to 50 Shades Of Kale.

4. More Calcium Than A Container Of Milk
Kale vs. milk — it isn’t a direct comparison, but it’s worth noting that kale has 150 mg of calcium per 100 grams, while milk has 125 mg.

5. It Is More Likely To Be ‘Dirty’
According to the Environmental Working Group, kale is one of the most likely crops to have residual pesticides. The organization recommends choosing organic kale (or growing it yourself!).

6. It’s Better With A Friend
Kale has plenty of phytonutrients, things like quercetin — which helps combat inflammation and prevents arterial plaque formation — and sulforaphane, a cancer-fighting compound. But many of its top health-promoting compounds are rendered more effective when you eat the stuff in combination with another food. Fats like avocado, olive oil or even parmesan can make fat-soluble carotenoids more available to the body. And acid from lemon juice helps make kale’s iron more bioavailable as well.

If you need some idea’s on how to prepare Kale, check out my recipes. From chips, pesto, slaw to pizza – there are 10 ways listed on at the bottom post.

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And now for those who wish to grow Kale in their gardens – here’s the Kale growing guide from Organic Gardening. It’s April 2nd – now’s the time to plant. Best wishes and HALE TO THE KALE my friends!!

KALE GROWING GUIDE

Planting: Rich soil promotes a faster-growing and more tender crop. Where summers are cool, sow seeds in early spring, ½ inch deep in rows 2½ feet apart. For a fall-winter crop, sow seeds or set out transplants at least 6 weeks before the first frost; rake to cover seeds.

Growing guidelines: Thin plants to 2 feet apart. Keep the soil moist. Mulch established plants to control weeds.

Harvesting: Harvest outer leaves as needed; use young tender leaves for salads and older leaves for cooking.

NEED SOME RECIPES?  Here’s

10 WAYS TO PREPARE KALE

Kale Chips – This simple preparation, compliments of glutenfreegirl.com, of kale will have you begging for more. A crispy salty treat that is better than popcorn or potato chips.

Kale Pesto – More flavorful than basil pesto, compliments of marycrimmins.com, this is a great addition to pizza, pasta, or in an omelet.

Sauteed Kale – For a hearty side dish, compliments of foodnetwork.com, this is a classic preparation. I saute onions and garlic before I add the kale, and add a couple dashes of hot sauce for an added kick.

Kale Quiche – You can substitute any spinach quiche, compliments of allthingsnice.com, with kale and it offers the same great taste with the added health benefits.

Kale Soup – A classic kale soup compliments of marthastewart.com, is made with white beans and ham or sausage, however I like this recipe of using acorn squash and kale to create a sweet and savory winter favorite.

Kale Lasagna – The perfect “make ahead” recipe for a hearty dinner is a dish compliments of marthastewart.com, the whole family can enjoy.

Kale Juice – If you own a juicer, kale is quite possibly the healthiest thing to juice. Mix it with apples, carrot and a little lemon for a drink that is better for you than liquid gold – great recipe compliments of food.com.

Kale Slaw – You can substitute raw kale for raw cabbage in this recipe, compliments of foodnetwork.com.

Kale Pasta – One of my favorite ingredients to add to pasta, compliments of theflirtyguide.com. Goes with just about anything from spaghetti to sausage pasta to baked macaroni and cheese.

Kale Pizza – One of the joys I’ve found with eating seasonally is changing up my grilled pizza toppings. One of my favorite combinations, compliments of whenharrymetsalad.com, is sauteed kale, caramelized onions, strong white cheeses, and some crispy bacon.