Holy Kale

More Reasons to Eat More Kale: 

  • Kale is a cruciferous vegetable that contains glucosinolates that convert to isothiocyantes, powerful cancer-fighting phytochemicals that assist with detoxification.
  • Two of the approximately 45 flavonoids in kale are kaempferol and quercetin, which are anti-inflammatory, anti-oxidative, anti-hypertensive, and protect DNA.
  • Kale is an excellent source of absorbable calcium, providing 179 mg per cooked cup.
  • Just one cup of cooked kale has 88% the daily recommended intake of vitamin C.
  • Kale contains the powerful carotenoids, lutein and zeaxanthin, which protect eyes from macular degeneration and cataracts.
  • There is 121 mg alpha-linolenic (essential omega-3) fatty acids in 1 cup of raw kale. We need approximately 1.1-1.6 grams per day for anti-inflammatory effects and brain and cardiovascular health.
  • There is 2.2 grams plant protein per 33 calories (1 cup) of raw kale.
  • Kale, especially when steamed, helps bind cholesterol for excretion, thereby helping lower blood cholesterol levels.


How to cook kale in just a few short minutes in a Pressure Cooker on The Chef and The Dietitian

 

Resources:

Leafy Greens MOFO Interview with Vegan Mainstream

Let Them Eat Greens, a Leafy Green Tutorial by Dreena Burton

Becoming Raw by Brenda Davis and Vesanto Melina

World’s Healthiest Foods: Kale

VRG’s Calcium in the Vegan Diet

Kale Chips on The Chef and The Dietitian with Dr. T. Colin Campbell

 

2016-11-29T15:11:27+00:00 October 22nd, 2013|Featured, Recipes|