“Superfood” is a term that has been tossed around a lot in recent years, but some items in this category have more superfood cred than others.
One food that is not only a superfood but may be the king of ALL superfoods is kale.
What makes kale so amazing? Let’s start with the obvious – it’s high fibre, low calorie and has zero fat. This makes kale a great addition to any meal, as it aids in digestion while not leading to weight gain.
Additionally, kale is high in iron and, in fact, has more iron than beef, which is widely believed to be the best source of iron. Iron aids your overall health by helping hemoglobin and enzymes form, as well as transporting oxygen throughout the body, assisting in cell growth and proper liver function.
Iron is a great benefit and so is vitamin K, which kale has in bunches. Vitamin K is vital for a lot of different bodily functions, including blood clotting and bone health. On top of this, vitamin K is believed to help protect against certain forms of cancer and help with Alzheimer’s disease.
Kale is also an anti-inflammatory, containing 10 per cent of the RDA of Omega-3 Fatty Acids, and can help fight against arthritis, asthma and autoimmune disorders, while also adding cardiovascular support by helping to lower cholesterol.
Kale is high in vitamins A and C, which help improve vision, skin, and add support to your metabolism, immune system and hydration.
That’s got to be it, right? No food can possibly do more than that! Well, kale can, as it has more calcium than milk, which aids in preventing bone loss and osteoporosis. Kale also helps maintain a healthy metabolism and helps detoxify your liver.
So, with more iron than beef, more calcium than milk and vitamins that seem to help every internal organ in your body, kale’s standing as a true superfood can’t be denied.
But, for the kale uninitiated, it can be difficult to figure out how to use the super vegetable in ways that are both delicious and won’t rob the kale of its virtues.
One of the easiest ways to prepare kale is to throw a raw handful into your fruit smoothie. Along with spinach, kale can boost the nutritional bottom line of your favourite smoothie without significantly altering the flavour.
Another simple way to incorporate kale into your diet is to sauté it. The cooking process allows you to add some easy flavour to the leafy greens, while also softening it up and making it easier to eat. It also doesn’t rob the kale of any of its amazing nutritional attributes. For a quick and easy recipe, check out this one from Bobby Flay:
https://www.foodnetwork.com/recipes/bobby-flay/sauteed-kale-recipe-1960155
Another simple and delicious ways to prepare kale is by roasting it in the oven. When roasted, the kale becomes crisp and crackly in some parts, while tender in others. For an awesome recipe that puts a subtle Asian twist on roasted kale, check out this one from Jamie Oliver:
https://www.jamieoliver.com/recipes/vegetables-recipes/sesame-roasted-kale/#QKsuLocH5s7I6Vpq.97
A great twist on classic kale recipes with a bit of a southern twist is braised Kale, like this recipe from Food and Wine:
Kale has the uncanny ability to take on other flavours and can be added to a lot of classic dishes to help increase their nutritional value. From a standard omelette to different pasta dishes like lasagna or spaghetti and meat balls. Check out this recipe for Kale Lasagna Diavolo:
https://www.vegetariantimes.com/recipes/kale-lasagna-diavolo
Next time you hit the produce department or your local farmers’ market, grab some kale and give any of these recipes a try to let the power of a true superfood into your life and your meal planning. You won’t regret it!
Lorne Marr is a fitness enthusiast and blogger. Visit his site at http://lornemarrfitafter45.ca
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Lorne Marr is a fitness enthusiast and blogger. Visit his site at
http://lornemarrfitafter45.ca