Kale

Kale is a wonderful anti-cancer superfood.  In studies, kale has been shown to reduce rates of breast cancer.   There are several different types of kale.  The types I use most often are curly kale and Lacinato (also called dinosaur kale, Tuscan kale, or black cabbage)

Okay, here are the nutrition details:  Cruciferous vegetables (cabbage, bok choy, arugula, broccoli, Brussels sprouts, cauliflower watercress, tatsoi, radishes, and kale) are considered to be Super vegetables.  They are rich in both antioxidants and glucosinolates. Glucosinolates break down and release sulfur-containing molecules know to reduce the risk of certain cancers.  The isothiocyanates molecules reduce  inflammation which has been associated with many types of cancer.  They also regulate the life cycle of cells so that growth (i.e. cancer) is stopped.  Kale also contains vitamin A, K, folate, sulforaphane, fiber, vitamin C, manganese, potassium, copper, and calcium.

Kale can be consumed in a variety of ways.  It can be eaten raw or cooked (steamed or sautéed.)  Be sure not to boil the kale as it loses it sulforaphane.  I enjoy sautéing kale in olive oil and garlic as a side dish.  It can also be added to soups and stews.  Here is a recipe using raw kale in a simple but tasty salad.

Kale Salad

Serves 1

Ingredients

  • ½ bunch kale, washed and torn into bite sized pieces
  • 2- 3 tablespoons toasted walnuts (pumpkin seeds, pine nuts, or almonds are also good)
  • 2 tablespoons pomegranate seeds

For the dressing

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice (I used a Meyer lemon)
  • 1 teaspoon Dijon mustard
  • Splash (about 1 tablespoon) pomegranate juice
  • Salt and pepper

 Directions

Wash kale and dry and tear into bit size pieces.  Make the dressing by combining the olive oil and lemon juice.  Whisk in the Dijon mustard, pomegranate juice, and salt and pepper.  Toss kale in dressing.  Place kale in a serving dish and top with toasted walnuts and pomegranate seeds.  Enjoy as a light dinner or lunch.

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