The Most Nutritious Vegetable & Easy Recipes

 

 

The Center for Science in the Public Interest (CSPI), a non-profit consumer advocacy group, took the challenge of finding the most nutritious vegetable. They rated vegetables based on many nutrients, including calcium, iron, folate and fiber.

The winner?  Kale, followed by the first and second runner-up — collard greens and spinach.

Kale certainly isn’t the most sexy subject but this leafy green is a powerhouse of nutrition.  It is packed with vitamins and minerals and has a long list of health benefits.  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 K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Kale also has ample amounts of vitamin A and C plus minerals like magnesium.

Kale is an excellent detox food.  The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases of the body’s detoxification process.  The high sulfur content of kale has further been shown essential for detoxification.  A great way to detoxify is to drink the water that is leftover after steaming kale.

The anti-inflammatory properties and the high levels of anti-oxidants are what makes kale an excellent choice in cancer prevention.  In addition, kale provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.

Why don’t most people eat kale?  They are afraid of it.  Most people believe that it won’t taste good and have no idea how to cook it.  I promise it’s very easy and delicious.  If you feel lost and want more information and recipe options, a book I would recommend (becuase I use it very often) is Greens Glorious Greens: More than 140 Ways to Prepare All Those Great-Tasting, Super-Healthy, Beautiful Leafy Greens

The below recipes can be used for any dark leafy green.

Easy Steamed Kale

• 1 bunch of organic kale
• water

Lay a few kale leaves on a cutting board long ways and slice thinly all the way down the stem (the bottom end of the stem can be tough so you can discard the end portion if you want).  Alternatively, you can just tear the leaves into small pieces.  Put the shredded kale into a large bowl and rince with water.  Place kale in a steamer pot and steam for 5-10 minutes.  Do not over-steam because you will get mushy kale.  It should be steamed but still slightly crisp.  For added health benefits, drink the steamer water.

Drizzle steamed kale with organic cold-pressed olive oil, tamari, seaweed gomasio, or tahini dressing (my favorite).

Quick Sauteed Greens with Caramelized Onions

• 1 bunch of kale
• 1 onion
• 1 tablespoon of organic coconut oil (non-hydrogenated only, like Tropical Traditions) or olive oil (only use low heat with olive oil)
• water

Lay a few kale leaves on a cutting board long ways and slice thinly all the way down the stem (the bottom end of the stem can be tough so you can discard the end portion if you want).  Alternatively, you can just tear the leaves into small pieces.  Put the shredded kale into a large bowl and rinse with water.  Chop the onion in long slices.  Put the oil in the saute pan with the onion and saute until caramelized.  Add in the kale with a small amount of water to steam the greens slightly.  Saute for about 5 minutes and serve.

Water Sauteed Kale with Carrots

• 1 bunch of organic kale
• 4-5 organic carrots, peeled and julienned
• water

Lay a few kale leaves on a cutting board long ways and slice thinly all the way down the stem (the bottom end of the stem can be tough so you can discard the end portion if you want).  Alternatively, you can just tear the leaves into small pieces.  Put the shredded kale into a large bowl and rinse with water. Julienne the carrots.  Pour 1/4-1/2 inch of water into a wide saute pan and turn on medium heat.  Put the carrots and kale into the pan and saute until tender.

The sweetness of the carrots is a nice balance with the bitter taste of kale.

How to Get Kids to Eat Kale

• Puree in a food processor Sweet Potato or Carrots with a some steamed kale, it will hide well in there!

Do you cook kale?  What are your favorite Kale recipes?

This post was shared in Simple Lives Thursday and Things I love Thursday

Tags: kale, recipes