Craving Kale–7 Ways to Sunday

One cup of kale contains 36 calories, 5 grams 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 is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale also contains indole-3-carbinol, a nutrient that seems to play a role in how estrogen is metabolized in the body. As a supplement, this nutrient has also shown positive lab results in treating breast cancer and in the prevention of estrogen-dominant illnesses like fibroids, fibrocystic breast disease, and endometriosis.

One cup of kale contains 36 calories, 5 grams 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 is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale also contains indole-3-carbinol, a nutrient that seems to play a role in how estrogen is metabolized in the body. As a supplement, this nutrient has also shown positive lab results in treating breast cancer and in the prevention of estrogen-dominant illnesses like fibroids, fibrocystic breast disease, and endometriosis.

If we truly “are what we eat” then I should be growing curly, green leaves right about now. Consumed for breakfast, lunch and/or dinner, I just can’t get enough kale. When I mentioned this to a wise and health conscious friend she said to me, “You know, kale is considered the construction workers of the body.” If that’s the case, then I must have been nearing tear down and am now under a major renovation phase. It’s amazing how the body works that way, by craving what it needs for balance. Whatever’s going on in my temple, this under contruction status has given me the incentive to get more creative with kale. As a nutrition counselor I’ve always known kale was the queen of green with its 45 different flavonoids, offering multiple anti-inflammatory and antioxidant benefits (spinach by comparison, while still a powerhouse, has about 14) but I never got clever about preparing it. Let’s just say I’m turning over a new leaf. 

KALE–it’s what’s on the menu

Monday (breakfast): I’m usually out of sorts from too much weekend activity, so I look to this as my Monday-morning recovery drink. From Daphne Oz’s Relish, an adventure in food, style, and everyday fun (http://www.amazon.com/Relish-Adventure-Food-Style-Everyday/dp/0062196863/ref=sr_1_1?ie=UTF8&qid=1369799115&sr=8-1&keywords=daphne+oz), this “Glow Juice,” featuring a healthy handful of kale among other vegetables, is 100 percent pure alkaline.

9780062196866_p0_v3_s260x4203 celery stalks

1 large handful of kale

1 cucumber

1 bunch of parsley

1 bunch of mint

1 Granny Smith apple, cored, or 1/2 cup chopped fresh pineapple

1 lemon, peeled

Makes about 16 ounces. Process all ingredients in a juicer; can be stored in the fridge for up to 3 days.
images-1Tuesday (lunch): My go-to lunch salad has been a heaping bowl of mixed baby kales by Earthbound Farm Organic (very mild tasting and best for raw kale newbies), sprinkled with sprouted sunflower seeds, a fistful of apple-juice infused cranberries, 2 chopped celery stalks, and doused in my all-time favorite Braggs Apple Cinder Vinegar Ginger and Sesame dressing. After about 2 helpings I’m utterly satisfied.

 

Wednesday (dinner): Since I’m totally and officially obsessed with my kids’ nutrition, I sneak dark greens into their diet any chance I get. They don’t just tolerate these (green) meatballs, they gobble them up.

1 package organic ground turkey

5 to 6 large Lacinato or Tuscan kale leaves, de-ribbed

1 clove garlic

1/2 chopped onion

1/2 cup Italian breadcrumbs (I like Gillian’s wheat, gluten, soy, and dairy free)

Salt and pepper to taste

*Process kale, garlic, and onion in a cuisinart. Add kale mixture and breadcrumbs to turkey meat and mix well with your hands. Roll into golf-ball shapes and bake in a pan for about 20 minutes at 350. Dip with catsup, make a green meatball sandwich, or add to pasta and sauce. Follow this recipe for green hamburgers as well.

Thursday (breakfast): I’ve played around a bit with these ingredients, trying to find the best combination of tastes. I hope you like it as much as I do.

Green Envy Smoothie

3/4 cup water

1/2 banana

1 cup kale

1/2 cucumber

1/2 cup pineapple

1 tbs lemon

2 ice cubes

Friday (dinner): I love making homemade pizza and customizing it per kid (or adult). For this variety I use pita bread instead of regular dough for a change, plus they are the perfect size for personal pizzas. Make kale the first topping, after that anything goes.

Saturday (lunch): adapted Garlicky Kale Salad from Whole Foods–you know the one!

1 bunch raw kale, washed, de-stemmed and dried

2 tbs tahini

2 tbs apple cider vinegar

2 tbs lemon juice

2 tbs Bragg’s liquid aminos (tamari or soy sauce)

4 tbs nutritional yeast

1 to 2 cloves minced garlic

sesame seeds, to taste or as garish (optional)

*Break or cut kale into bite-size pieces. Puree all ingredients together (except kale and sesame seeds) in a blender or food processor to make dressing. Tip: Pour dressing over kale and massage gently with your hands until all leaves are coated. Let the salad sit in the fridge for an hour or so to marinate. Sprinkle with sesame seeds before serving.

Sunday (lunch): This Super Energy Kale Soup is from one of my favorite recipe books, The World’s Healthiest Foods, by George Mateljan. Who couldn’t use a little extra energy any given Sunday? superenergykalesoup

1 medium onion chopped

4 cloves garlic, chopped

5 cups chicken or vegetable broth

1 medium carrot, diced into 1/4-inch cubes (about 1 cup)

1 cup diced celery

2 red potatoes, diced into 1/2-inch cubes

3 cups kale, rinsed, stems removed, and chopped fine

2 tsp dried thyme

2 tsp dried sage

Salt and pepper to taste

*Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits. Heat 1 tbs broth in a medium soup pot. Healthy sauté onion in broth over medium heat for about 5 minutes stirring frequently (adding more broth if needed). Add garlic and continue to sauté for another minute. Add broth, carrots, and celery and bring to a boil on high heat. Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and cook until tender, about 15 more minutes. Add kale and rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, add a little more broth.

KALE CAVEAT:

Kale is the Hulk of nutrients but is also contains oxalates, which are naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent problems, such as kidney stones, especially if you are susceptible. And if you are taking anticoagulant drugs, consult your doctor before adding kale to your diet; the green’s high amount of vitamin K can interfere with their efficacy.

Comments
One Response to “Craving Kale–7 Ways to Sunday”
  1. Chris Asplundh says:

    How about seven days of ribs

    Sent from my iPad

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