Take the Eat More Kale Challenge with us and make this the  number 1 “Go To” Super Food!  For the next two weeks, see how much kale you can incorporate into your diet. Make all of your turkey wrap sandwiches and salads using Kale and also use these recipes to also keep you on track. You can make sea salt Kale Chips, sauté’ your kale and even make a refreshing juice drink!  See these simple recipes and eat more of this nutritional powerhouse!

Now Lets Eat!

 

Kale Chips! With Your Favorite Seasoning Instead of Greasy Potato Chips!

One bunch of kale

1-2 tablespoons olive oil

Sea Salt (or your favorite seasonings sprinkled lightly)

Pepper

Preheat the oven to 300 degrees F. Wash the kale thoroughly to remove any grit and pat with towels to remove the excess water. Rip the leaves of the kale away from the stems and discard the stems. Lay the leaves out on a baking sheet and drizzle with olive oil, then sprinkle with sea salt or your favorite seasoning and pepper. (If adding sea salt, start out light). Bake the kale for about 20 minutes, or until crisp. Allow to cool and then transfer to a bowl. Enjoy your guilt-free snack all day long!

Refreshing Minty Clean Kale Drink! (it is soooo good!)

All you need is

green_drink-682x1024•2 cups of kale (about 4 leaves)cucumber and kale copy

•1 cucumber

•1 granny smith apple

•1/4 cup of mint leaves

Serves one and makes 1.5 cups

Tear and rip washed kale from the stem, slice cucumbers and add mint leaves apple and cucumber to juicer. You get a refreshingly  minty clean and slightly tart green juice! This will provide you with good amounts of 4 different vitamins and 13 different minerals! So drink up and feel good all day long!

Sautéed Kale (Yummy side with any meal or by itself!)

·  1/2 pounds young kale, stems and leaves coarsely choppedcooked kale

·  3 tablespoons olive oil

·  2 cloves garlic, finely sliced

·  1/2 cup vegetable stock or water

·  Salt and pepper

·  2 tablespoons red wine vinegar

·  1 half cup chopped  red onion

Heat olive oil in a large saucepan over medium-high heat. Add the garlic and chopped and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with sea salt and pepper to taste and add vinegar.

Per serving: Calories: 178; Total Fat: 11 grams; Saturated Fat: 1.5 grams; Protein: 6 grams; Total carbohydrates: 18 grams; Sugar: 0 grams Fiber: 3.5 grams; Cholesterol: 0 milligrams; Sodium: 336 milligrams

10 Reasons Why You Should Eat Kale!

According to WebMD, choosing super-nutritious kale on a regular is not just a great way to eat, but  may provide significant health benefits, including cancer protection and lowered cholesterol.

 

black woman eating green

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

 

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

 

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

 

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

 

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

 

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

 

7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

 

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

 

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

 

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.