• High in fiber, this helps create the bulk you need to fill you up and to make your bowel movement regular.
• Kale contains seven times the beta-carotene of broccoli, carotenoid keep UV rays from damaging the eyes causing cataracts.
• Kale is a rich source of well-absorbed calcium, a mineral that is important to prevent osteoporosis.
• Kale is a rich source of folate and vitamin B6.
• Kale also contains a powerful phytochemical sulforaphane which helps boost body's detoxification enzymes, thus helping to clear potentially carcinogenic substances more quickly. Sulforaphane is formed when cruciferous vegetables like kale are chopped or chewed.
•   It fights fat

An old, hardly spoken of and powerful green food. Kale is a leafy green vegetable with a mild earthy flavor. The season for kale is between mid winter and early spring where it can be found in abundance in most produce sections of the local grocery store. However, one can find kale year round. Thankfully, kale is starting to garner well deserved attention due its nutrient rich phytochemical content which provides unparalleled health promoting benefits.

Kale is absolutely rich and abundant in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin C not to mention the much needed fiber so lacking in the daily diet of processed food eating Americans. The "Icing on the Kale" are the natural occurring all important phytochemicals sulforaphane and indoles which research suggests may protect against cancer. Let's not forget the all important antioxidant Vitamin E. Rest assured kale spares nothing in providing one with much needed nutrients and associated health benefits.

The naturally rich sulfur content of kale deserves a bit more discussion. Science has discovered that sulforaphane, helps boost the body's detoxification enzymes, possibly by altering gene expression. This is turn is purported to help clear carcinogenic substances in a timely manner. Sulforaphane is formed when cruciferous vegetables like kale are chopped or chewed. This somehow triggers the liver to produce enzymes that detoxify cancer causing chemicals, of which we all are exposed on daily basis. A recently new study in the Journal of Nutrition (2004) demonstrates that sulforaphane helps stop breast cancer cell proliferation.

A leafy green vegetable starting to gain widespread attention, kale belongs to the Brassica family, a group that also includes cabbage, collard greens and Brussels sprouts. Choose kale with small leaves as they will be tenderer and offer a sweeter taste. Make kale leaves a regular addition to your salads. A sautéed side dish of kale, onions, and garlic drizzled in olive oil is second to none. Enjoy your kale. You'll be glad did.

Other Kale Recipe Ideas

Raw:
coleslaw
salads - in place of any other greens you have
as wraps - wrap beans, bananas, nut butters, etc ---- use it like you would bread or tortillas
smoothies

Cooked:

soup dishes     potato dishes      pasta dishes      bean dishes
stir frys                 boil it                   steam it        tofu scrambles

Dehydrated Kale Recip

1 lb of Fresh Kale (or spinach)

Olive oil, coconut oil, or Flax Seed Oil

Options –

          Himalayan Crystal Salt

          Garlic

          Peppers Flakes

          Lemon Juice

          Paprika

Agave or Honey (for sweet ones)

Prep - Wash Kale, take off stems, if large leaves chop down to about 2” square

Put in large bowl & pour a bit of oil & mix

Sprinkle whatever flavorings sound good

Layout on Dehydrator sheets

Dehydrate at 115 degrees or less for a Raw Snack that’s Scrumptious!!