Kale: King of the Cruciferous Vegetables
By: Dr. Alyssa Musgrove
When it comes to nutrient-dense vegetables, kale is king. This cruciferous powerhouse is in the same vegetable family as broccoli, arugula, radish, cauliflower, Brussels sprouts, mustard greens, radish, turnip and bok choy. It is a rich source of vitamins and minerals. And, the good news is, it’s easy to find. Even during this time of grocery store shortages, most of us are still able to find fresh or pre-chopped kale in the produce section.
Kale is rich in vitamin C, which is important for a well-functioning immune system. Clinical trials have found that vitamin C shortens the frequency, duration and severity of the common cold and the incidence of pneumonia. Vitamin C is also necessary to make collagen, which is an abundant structural protein in the body. While most experts recommend daily doses ranging from 500 mg to 3,000 mg, it is possible to get vitamin C from real food sources, as well. Kale is much higher in vitamin C then most vegetables, and one cup of raw kale actually contains more vitamin C than a whole orange.
Kale is also one of the best sources of vitamin K1, a fat-soluble vitamin that plays a key role in blood clotting. Kale also contains zeaxanthin and lutein, two important antioxidants that give kale its dark green color. These nutrients have been shown to help improve eyesight, and also help prevent macular degeneration and cataracts.
You can capitalize on these health benefits by adding some kale to your meal plan this week. Below are a couple simple and tasty recipes to get you started.
Lemon and Garlic Sautéed Kale
Ingredients:
2 large bunches of kale, any variety
2 tablespoons olive oil
3 cloves garlic, thinly sliced
½ teaspoon sea salt
¼ teaspoon black pepper
Juice of one small lemon
Pinch of red pepper flakes (optional for added flavor and spice)
Directions:
Pull the kale leaves from their stems and coarsely chop the leaves. Rinse the leaves, but do not dry them. Heat 2 tablespoons of oil in a large, wide, high-sided sauté pan over medium heat until hot. Add the garlic and red pepper flakes and cook, stirring until fragrant (usually about 1 minute, do not let the garlic brown). Add the kale, a few handfuls at a time, stirring after each handful you add so it starts to wilt. Add in the salt and pepper, cover and continue to cook about 5 minutes. Stir occasionally until the kale is tender. Remove from heat, stir in the lemon juice and serve. Leftovers can be stored in airtight container in the refrigerator for up to 5 days. This is excellent added to an egg scramble the next morning!
Easy Kale Salad with Lemon Dressing
Courtesy of www.spendwithpennies.com
For salad:
5 cups kale, chopped
1-2 tsp. olive oil
1/8 tsp. salt
2 cups broccoli, chopped
½ cup sliced almonds
½ cup cheese, optional (cheddar or feta work well)
¼ cup shredded carrots
¼ cup red onion, diced
¼ cup sunflower seeds
¼ cup dried cranberries
For dressing:
¼ cup olive oil
2 Tbsp. fresh lemon juice
2 Tbsp. red wine vinegar
1 Tbsp. Dijon mustard
1 tsp. honey
1 clove garlic, minced
½ tsp. dried oregano
¼ tsp. salt
1/8 tsp. ground black pepper
Combine dressing ingredients in a lidded mason jar and shake well. Dip a kale leaf in the dressing and adjust honey, salt and pepper to taste.
Massage chopped kale with olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. (This makes it taste great and gives the kale a silky texture.) In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds and cranberries. Shake your dressing once more and pour about 1/3 of dressing over salad. Toss to coat and add extra dressing to taste.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.