Kale – The Healthiest Food in the World! Recipe!
Posted on January 7, 2014
Kale – The Healthiest Food in the World!
1. Kale is low in calories, 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 does. 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 recommended daily allowance (RDA) for 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.
http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html
Kale, White Bean and Sausage Ragout
Chock full of vegetables this ragout will warm you up on a chilly winter night!
Ingredients:
1 tablespoon olive oil
1/2 cup chopped onion
2 (4-ounce) links chicken sausage, cut into
(1/2-inch) slices (or chorizo vegan sausage)
2 small eggplants, quartered and cut into cubes and roasted in a 425 degree oven for 40 minutes
3 garlic cloves, peeled and crushed
6 cups chopped trimmed kale (about 1/2 pound)
1/2 cup vegetable broth
2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preparation:
Heat oil in a large skillet over medium-high heat. Sauté onion and sausage 4 minutes or until sausage is browned. Add roasted eggplant and garlic; cook 2 minutes. Add kale and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Serve immediately.
Nutritional Information, Amount per serving Calories: 467, Fat: 10.2g, Saturated fat: 2.3g, Protein: 28.5g, Carbohydrate: 71.8g, Fiber: 15.4g, Cholesterol: 42mg, Iron: 8.8mg, Sodium: 764mg