Kool Kale

 Benefits

Being a part of the Leafy Green family Kale is jammed full of health benefits, especially in detoxing the body.  Kale also has amazing Omega 3 for anti-inflammatory, antioxidants for cancer lowering, Vitamin C for immune boosting, and even fiber for heart health and cholesterol lowering benefits. Kale is one the biggest sources of Vitamin K that is essential to help calcium absorb into the bones. (FYI: Vegetables with Vitamin K is prohibited with some blood thinning medications, due to it’s blood purifying qualities as well. Always check with your Doctor).

How to Choose and Keep

 

Kale is best when it is when it a picked fresh still on the stalks. It should be firm with well colored leaves. There should be no wilting. Kale is best during the spring, so get to your Kale now! Kale can be kept (unwashed) in the fridge for about 5 days in a plastic bag with no air in it.

Preparation

 

I love to sauté Kale. The best way to clean is to remove the leaves from the stalks and submerge in a bowl of cold water for about 5 minutes.  Heat some Olive oil in s skillet on medium/high heat while the kale is submerged. Add some garlic if you want. Then pull the Kale out of the water and put into the skillet. It will overflow the skillet, but soon will shrink. IT is best to keep the leaves a bit wet, as the water helps to cook the kale. Then sauté for about 5-7 minutes.

Nutrients (In order of highest percentage to lowest)

 

Vitamin K, Vitamin A, Vitamin C, Manganese, Fiber, Copper, Tryptophan, Calcium, Vitamin B6, Potassium, Iron, Magnesium, Vitamin E, Omega 3, Vitamin B2, Protein, Vitamin B1, Folate, Phosphorus, and Vitamin B3

Action Steps
1. Find some fresh Kale and have as a side to any dish

2. You can save half the leaves and make Kale Chips!