As I traveled with KRUSING AMERICA I noticed a lot of people in the US have developed unhealthy eating habits but mostly due to not having the information neccessary to make better choices. Therefore, my Friday Food posts will be devoted to favorite recipes, foods, restaurants and chefs as well as other healthy tid-bits that I have picked up along the way. So please feel free to send me ideas, suggestions and refer anyone or any organizations doing remarkable things with food, health & well being.
So let's talk about one of my favorite food: KALE. Kale is a superfood. Raw or cooked this is one of the best things you can eat - even better than spinach. It's important to include superfoods in our diets on a regular basis but how can you make this dark green vegetable interesting and tasty?
Below is one of my favorite ways to cook with Kale. Besides making Kale taste good, it has so many health benefits. At the end of this post I've included more on the health benefits of this superfood.
LINDA KRUSE'S KALE & WHITE BEAN RECIPE
Ingredients
1 clove of garlic
1 clove of garlic
Olive Oil
1/2 sweet white onion
1 bunch of Kale (2-4 cups chopped)
One 15 oz can of Great Northern White Beans
One 15 oz can of Great Northern White Beans
Salt and Pepper to taste
Crushed Red Pepper - if you like it spicy
In a deep frying pan over medium heat - sauté 1 clove of garlic, olive oil and half of an sweet onion sliced really thin. Add some cracked pepper. Wash, clean and chop the kale and add to cooked onions. Place lid on top to steam down a bit. (Add red pepper flakes if you want it a bit spicier.)
While the Kale is cooking, drain and rinsed 1 can of white beans. (Great Northern White beans seem to hold up the best for me but any bean you like will do). Once the Kale is cooked down (about 5 minutes) push kale to the edges of the frying pan and add the beans into the center. Increase heat to mid-high and cook until beans are warmed, add more salt and pepper to taste.
You can use Tofu, Chicken, Beef or shrimp in addition to beans or replace them with any other protein. This dish is perfect as a meal with a slice of muti-grain bread or even inside a pita. Or serve as a side dish. It's very good, and very good for you.
Enjoy!
Linda Kruse
MORE ABOUT THE BENEFITS OF KALE (An excerpt from VegKitchen)
Kale is a nutritional powerhouse and is beneficial to your health in many ways. One cup of kale has zero fat and only 36 calories and is high in vitamins and antioxidants. You can eat this green raw or cooked. Enjoy in salads, soups, stews, stir-fries, and smoothies.
If you're really crazy for kale and other healthy dark leafy greens, you'll enjoy exploring these super-nutritious veggies in Nava's recent book, Wild About Greens.
Detoxification and Weight loss
The fiber (5 grams in one cup) and sulfur in kale aid with digestion and liver health. The Vitamin C it contains hydrates your body and increases your metabolism, leading to weight loss and healthy blood sugar levels. The fiber in kale also lowers cholesterol.
Strengthen Your Immune System
Kale’s impressive concentration of nutrients strengthens the immune system and fights viruses and bacteria. Kale has more iron than beef, making it a great source of this valuable mineral for vegans and vegetarians. It helps more oxygen get to your blood and greatly helps those who are anemic.
Healthier Hair, Skin & Nails
The healthy balance of omega-3 and omega-6 fatty acids keep your body strong, healthy and beautiful from the inside out. Kale’s concentration of major nutrients gives your skin’s health and appearance a boost.
See Clearly and Stand Strong
Kale's Vitamin A content helps keep the eyes from optical disorders that come with age. It also helps store vitamins in the retina. The calcium and vitamin K keep your bones strong.
Anti-inflammatory
The omega-3 fatty acids in kale help fight and alleviate arthritis, autoimmune disorders and asthma. The vitamin C content helps relieve stiff joints.
Fighting Disease
Kale, like other dark green veggies, may be helpful in preventing various cancers such as colon, prostate and ovarian. Its abundant vitamin K content is important for bone health, forestalling the effects of osteoporosis. And the folic acid and B6 provide cardiovascular support and prevent heart disease.
Read more from VegKitchen at:
http://www.vegkitchen.com/nutrition/5-top-health-benefits-of-kale/#5k5UXri1sJ06zOtA.99
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