So whats so good about Kale anyway?

Well, where do I begin?  This ingredient has become a well loved staple in my kitchen of late.  I have used it in many different ways and am constantly on the hunt for new recipes.

It belongs to the cruciferous family of vegetables (alongside broccoli, cauliflower etc) and of the dark leafys, is the most nutritious.  It is hailed as THE superfood of our times, superior to all others in its antioxidant power, packed with two of the strongest antioxidants  (carotenoids and flavonoids) that protect our cells from free radicals.

Not only do these antioxidant and anti-inflammatory qualities work together to prevent and combat cancer, a diet high in these, provides glucosinolates, which have shown to help prevent colon, breast, bladder and other cancers.

It has a huge fibre content, packed with Vitamin K, Vitamin A, and Vitamin C, Im sure you all know what these vitamins all aid in.  Kale aids in detox and digestion, and Im sure once you have started juicing it you will discover how...

All in all, the health benefits of Kale are numerous as are the ways to use it.  I have included a nutritional chart of cooked Kale FYI.

I have used Kale in side dishes sautéed with other vegetables, used it in fruit juices, smoothies, cooked Kale chips in the oven with sea salt (yum) and am looking for more ways to cook with it, so if anyone has any recipes please share....

Oh I mustn't forget to share that it is often hard to find in grocery store and fruit shops.  It is not an item commonly held at the local Woolies.  I always find it in organic stores and generally pay around $5 a bunch.  As it is listed on the Dirty 12 as number 12, it is probably best to buy it organically anyway.  (Dirty 12 list  - foods listed as highest amounts of pesticide residue - foods best to buy organically if any)

Nutritional Values of Cooked Kale

Serving Size: 1/2 cup

Calories	18
Fat	0 g
Saturated Fat	0 g
Cholesterol	0 mg
Carbohydrate	4 g
Protein	1 g
Dietary Fiber	1 g
Sodium	15 mg
Vitamin A	8,854 IU
Folic Acid	9 micrograms
Vitamin C	27 mg
Calcium	47 mg
Magnesium	15 mg
Potassium	148 mg
Carotenoids	17,172 micrograms

Sauteed Kale and sweet potato with Quinoa

Oven baked Kale chips with sea salt