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 few simple and tasty recipes to get you started.
Peachy Kale Smoothie
(Note: Kale can be chopped and kept in the freezer or purchased frozen to add to smoothies)
Ingredients:
1 cup kale leaves
1/2 cup diced peaches
1/2 cup frozen strawberries
1/2 cup frozen pineapple
1 cup canned coconut milk or water
Directions:
In a high-speed blender add kale, peaches, strawberries, pineapple, and coconut milk and puree on high. Enjoy immediately.
Baked Sweet Potato with Kale and Feta
Ingredients:
Sweet potatoes
Chopped kale
Olive oil
Salt and pepper
Feta cheese
Chopped walnuts
Directions:
Preheat the oven to 400 degrees Fahrenheit. Bake sweet potatoes for 45 minutes to an hour, until tender when pierced with a fork. While the potatoes are baking, toss some chopped kale in olive oil, salt and pepper over medium heat in a skillet. Sauté kale until slightly wilted, about 3-5 minutes. Slice sweet potatoes in half lengthwise, add kale, feta and walnuts, return to the oven for 10 minutes to melt the feta.
Air Fryer Kale Chips
Courtesy of www.liveeatlearn.com
1 bunch of kale, any variety (about 5 cups)
1 Tbsp. olive oil
¼ tsp. salt
Wash and dry kale. Cut the leaves away from the spine, then roughly tear the leaves into bite-sized pieces. Massage oil into the leaves, making sure each piece of kale has a think coat of oil. Sprinkle with salt and toss to coat.
Lay kale in single layer in your air fryer basket, uncurling the leaves as much as possible while keeping them from overlapping too much (you may need to cook in batches). Air fry for 4 to 5 minutes at 375 degrees Fahrenheit, shaking the pan once to help them cook evenly. Keep a close eye on them after 3 minutes. They’re done when crispy.
Store kale chips in a paper bag, or in a loosely sealed plastic bag lined with a paper towel. They keep well at room temperature for about a week. If they lose their crispiness, throw them back in the air fryer for a minute or two.