by diana on October 3, 2013

in Raw & Vegetarian Recipes

So many reasons to eat kale. If you don’t know how to prepare kale, you may not be eating it and therefore not receiving the benefits of it. I show you how to make a great kale salad with a delicious sauce and tell you the health benefits of kale. And there are many, as you are going to find out.

I remember a couple of years ago many people didn’t know what kale was. Now, everyone knows. Kale chips have greatly contributed to the love of kale, but for me, I have always loved it and enjoy it raw and cooked. (I give you ideas for both below)

Under the video I list the health benefits of kale – so check that out.

Kale can be eaten raw or cooked and I love it both ways. When eating raw you should cut or rip it into small pieces and when you add the dressing you massage the kale with your hands so that you help to breakdown the kale – better for chewing and digestion.

Kale can hold up to a heavier dressing or sauce so that is why using things such as avocado, tahini and almond butter in the sauces is a great idea. Kale salads can also store in the fridge for days. It is actually better when the dressing has sat on the kale for a few (or more) hours.


(Recipe is in the video)


From the site: http://www.whfoods.com

  • The cholesterol-lowering benefits in kale are better if the kale is steamed because the fiber-related components do a better job of binding together with bile acids in your digestive tract. Raw kale still has cholesterol-lowering ability—just not as much.
  • Kale is said to have risk-lowering benefits for the following cancers:  bladder, breast, colon, ovary, and prostate.
  • Kale provides support for the body’s detoxification system.
  • Over 45 different flavonoids have been identified in kale. The flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading role in avoiding chronic inflammation and oxidative stress.

Kale is a cruciferous vegetable and has been studied more extensively in relationship to cancer than any other health condition. Kale’s nutrient richness stands out in three particular areas: (1) antioxidant nutrients, (2) anti-inflammatory nutrients, and (3) anti-cancer nutrients in the form of glucosinolates.

Kale’s cancer preventive benefits have been linked to its unusual concentration of the antioxidants carotenoids and flavonoids.

The omega-3s in kale is an important part of kale’s anti-inflammatory benefits.

1 cup of kale provides far more micrograms of vitamin K than most of the worlds healthiest foods and vitamin K helps regulate our body’s inflammatory process.

Kale also contains these very important nutrients: Vitamins K, A, C, E, B vitamins, manganese, fiber, copper, tryptophan, calcium, potassium, iron, magnesium, folate & phosphorus.

Whew – no wonder kale has become so popular and more people are now including it in their diet.

I love sauteeing greens – such as kale, cabbage, Swiss chard, collard greens with fresh garlic and ginger and a bit of oil. Then adding a cap of apple cider vinegar, coconut oil, salt and pepper. This is great added as a side dish, with an egg on top, with quinoa, in a stir fry, with some rice noodles and a sauce. So many ways to enjoy this.

Kale chips – of course – everyone loves those! You could use the sauce in the video on the kale and make kale chips in dehydrator or oven.

Add some chopped kale with any salad you make and it adds taste and texture.

I have kale almost everyday in some form and most often in smoothies – this is a perfect way to breakdown the kale (the blender does that) so your body can digest and absorb it better.

Kale is so plentiful in the fall – so get to the farmers markets before they end and load up on the good stuff!

I hope you enjoy the salad!


P.S. If you are stuck and frustrated and need help improving your eating, contact me for a FREE strategy session and I can show you how to take simple steps that can boost you energy, your metabolism and your immune system. Stop the confusion and frustration with food. Click here to learn more


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