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As if you needed another reason to eat more kale, a recent study found that green veggies like kale that are rich in carotenoids can help boost your mood. Becky Striepe My name is Becky Striepe (rhymes with “sleepy”), and I am a crafts and food writer from Atlanta, Georgia with a passion for making our planet a healthier, happier, and more compassionate place to live.
Eat, Drink Better is part of the Important Media network of blogs working to make the world a better, greener place. Since it’s the start of a new year, something that’s on my list of resolutions (and probably a few more out there as well) is to start eating healthier. When I first starting buying kale, I expected to throw it into my salads like any other green. I wanted to find a way to get the texture and nutrition from kale without always having to cook with though. Grab a bottle of extra-virgin olive oil and drizzle a little bit over the kale, depending on how much kale you have. I’ve been eating kale like crazy since I started doing this, and even my kids have been enjoying it. I'm happy to share my free patterns, so please don't copy my them and publish them on your website. Kale is loaded with antioxidants, high in Vitamin C, Beta Carotene, Vitamin K, and Calcium.  It even has anti-inflammatory and anti-cancer properties. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces.
Just tried kale sauteed in olive oil with garlic and salt(seasoning salt next time) with sweet potato and fish dinner.
Remember though you are still eating the same amount of Kale as if you were eating a salad… In other words go easy on it until your digestive system is used to the Kale! Heat 1-2 tablespoons of good, extra-virgin olive oil in an heavy skillet or wok over medium heat.  Add plenty of minced garlic, a pinch of hot red pepper flakes (to taste), and stir until the garlic is fragrant and just begins to color. I’ve got a potato, carrot, kale soup recipe I will try out and share if it’s any good!
I come from a kale-loving household in Namibia, where despite voracious nematodes, aphids, cabbage moths and a seven month dry season it is possible to grow a decent crop.
Michael, can you please advise me where I can get kale in Namibia or maybe even only the seeds?
I use Kale for green smoothies (blending the leaves and not the stalks along with bananas or other fruit). The Tangled Nest celebrates the "new home economics"--an essential twining of home, garden, food, craft, and co-existence with the wild, natural world. Quick summary: One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K.



On top of those mood-boosting carotenoids, kale is rich in fiber, iron, and vitamins A, C, and K. Opinions and comments published on this site may not be sanctioned by, and do not necessarily represent the views of Sustainable Enterprises Media, Inc., its owners, sponsors, affiliates, or subsidiaries. I’d seen and tried the “baby kale greens” at the grocery store which are tender and young, and naturally just figured that mature kale would be just as easy to work with.
I tried adding lightly steamed and cooled kale at times, but it wasn’t what I was looking for. Bring it home, wash it, remove the stems and let it dry somewhat (it doesn’t need to be completely dried). And I’ve noticed that for me, at least, the kale lasts for up to two weeks without any noticeable change in texture. You are always welcome to link back to the pattern if you make your own projects using them. The owner and writer at Our Knight Life, Emily loves sharing her two adorable boys and journey through motherhood. I freeze it first (washed and dried) and then add spinach,banana,pear and flax seed and have this every morning. Diet and Digestion. One cup of kale has only 36 calories and zero grams of fat plus nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Vitamin K. Kale provides a huge dose of vitamin K (providing 1327% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin A. With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs. Immunity. Kale is an incredibly rich source of immune-boosting carotenoid and flavanoid antioxidants (that protect our cells from free radicals that cause oxidative stress) including vitamins A and C. Sustainable. Kale can grow in most climates and is relatively easy and low impact to grow at home or on a farm. Will you incorporate it into your diet now that you know how much of a super food it really is? While raw kale might sound a little off-putting, when folks talk about raw greens, they don’t mean gnawing them straight out of the produce drawer. The problem with kale, especially if you’re not too familiar with it, is the question of what to do with it. Tear the head up into pieces (large, small – whatever you like) and put the kale into a bowl. When you unwrap the kale, it will be crispy and chewable – perfect for salads or eating raw.
Just make a regular omelette with a bit of chopped spinach and kale and some salt, then take a whole branch of kale and cut off some of the stem so all that is left is the leafy part that when closed in half looks like a taco.


I also just hold the stem at the bottom and slide my fingers up to the top, tearing the leaves off as I go. But when raw, kale can be bitter and a little too tough for the likings of a salad.The trick to eating raw kale is to break the kale down and get a nice tasty marinade infused into the leaves. The effectiveness of its anti-inflammatory qualities of over 45 different flavonoids (kaempferol and quercetin leading) can potentially prevent or even reverse inflammatory illnesses such as arthritis, heart disease, and some autoimmune diseases and oxidative stress. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
Kale contains more calcium per calorie than milk and is more easily absorbed into the body than dairy.
Fiber is a macronutrient, meaning we need it every day yet most Americans do not get enough of it. One serving of kale not only contains 5 percent of the recommended daily intake of fiber, but it also provides 2 grams of protein. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The most common ways to prepare raw kale are to toss a few leaves (ribs removed) into a green smoothie or massage them with a marinade and letting the leaves soften and wilt. She also enjoys creating healthy recipes for her family and sharing family friendly product reviews.
Once your omelette is done, place it in the center of the kale leaf and fold it over to have a kale taco. Drain it and chop it up along with an onion, then mix it into mashed potatoes along with salt. But part-way through the summer, it started getting infested with what I believe were insect eggs, whitish and causing the leaves to curl up.
Glucosinolates have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer. Vitamin K is also essential for synthesizing sphingolipid, the fat needed to maintain the myelin sheath around our nerves, and therefore our nervous system as a whole.
The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. Here’s a great Caldo Verde recipe that I make all the time that my 5 year-old *loves*. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels.



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