Well, Popeye with your spinach, move over! Spinach is no longer the hero’s food of choice. Kale is becoming the “new superfood.” This green leafy vegetable belongs to the Brassica family that includes broccoli, cabbage, Brussels sprouts, and collards. Kale is also known as borecole.
One cup of Kale has only 36 calories and zero grams of fat. One cup also contains: 5 grams of ﬁber, 15 % of the daily requirement of calcium and vitamin B6, 40% of magnesium, 200% of calcium, 180% of vitamin A, and 1,020% of vitamin K. Kale is a good source of minerals like copper, iron, manganese, potassium, and phosphorus. It’s full of antioxidants such as carotenoids and ﬂavonoids which are known to help with anti-cancer beneﬁts. Kale also may promote luteins and zeaxanthin compounds which may help with eye health.
I found a lot of great beneﬁts while researching Kale. It contains glucosinolate isothiocyanate which is said to help ﬁght the formation of Helicobacter pylori, a bacterial growth in the stomach lining that can lead to gastric cancer.
Kale helps lower cholesterol, lower blood sugar, helps digestion, constipation since there are lots of ﬁber in it, and many other beneﬁts. I have included a video from a news clip that explains Kale and the beneﬁts
I am also including a recipe from Chef Ellie Krieger’s book, Comfort Food Fix. I ﬁxed it this afternoon and was surprised how easy it was.
It serves 4.
Serving size- 2 cups, calories- 60, total fat- 4 grams (sat fat 0.5g, mono fat 2.5g, poly fat 0.5g), Protein- 2 grams, Carb- 6 grams, ﬁber- 2 grams, Cholesterol- 0mg, Sodium-170mg.
Cooking Spray (I used the Olive Oil spray)
1 small bunch of Kale (organic is good if you can get it)
1 tablespoon Olive Oil
1/4 teaspoon garlic powder
1/4 teaspoon salt
Preheat the oven to 350 degrees.
Spray 2 baking trays with cooking spray.
Remove the center rib and stems from each Kale leaf and discard.
Tear or cut the leaves into bite-size pieces, about 2-3 inches wide.
Wash the Kale and dry it very well.
Place the kale in a large bowl.
Drizzle with oil and sprinkle with the garlic and salt.
Massage the oil and seasonings into the kale with your hands to distribute evenly.
Place the kale in a single layer on the baking sheets and bake until crisp and the edges
are slightly browned- 12 to 15 minutes.
I was really surprised how easy it was to ﬁx. I think the trick to it though, is that after you wash it, be sure it is completely dry before going further. I had a couple of friends to try it and it was a hit. Next time I ﬁx it I’m going to try different spices on it.
Try it and have fun in the kitchen. It could be a good treat for the kids instead of potato chips.