Tuesday, May 19, 2009

Kale a health superstar!

I love kale and I try to eat it as much as I possibly can.

I was telling a friend of mine the other day that when I'm not cooking it, I simply break a piece and drop it in my smoothie. Guess what she said??? Probably the same thing you are thinking right now.....which is: YOU'RE A FREAK!!

Of course I busted out laughing. I know it sounds totally strange but you know what? Mixed with bananas, strawberries, almond milk and agave syrup you totally don't taste it but you get the benefits...so my dear girlfriend...I am a freak but a healthy one.

Here's what I found on www.whfoods.com on Kale. Read it and you will understand why I include it in my smoothies and who knows, you might even want to give it a try :0)

Sulforaphane, which is formed when cruciferous vegetables such as kale are chopped or chewed, triggers the liver to produce enzymes that detoxify cancer-causing chemicals.

Crucifers' well known cancer-fighting properties are thought to result from their high levels of active phytochemicals called glucosinolates, which our bodies metabolize into powerful anti-carcinogens.

Kale is also rich in flavonoid. Researches proved that women with a diet rich in flavonoid had a 40% reduction in risk of ovarian cancer.

Kale is also a very good source of calcium. 1 cup of kale supplies 93.6 mg of calcium for only 36.4 calories. In contrast, a cup of 2% cow's milk provides 296.7 mg of calcium, but the cost is high: 121.2 calories.

Kale also emerged from our food ranking system as an excellent source of traditional nutrients, including vitamin A, vitamin C, vitamin B6 and manganese. It is also a very good source of dietary fiber, calcium, copper, vitamin B6, and potassium. This combination of vitamins, minerals, and phytonutrients makes kale a health superstar!
Sauteed Tofu with Rice Noodles, Portabellos and Kale

For the Tofu: Cut tofu into 1" cubes and saute, on low heat, in olive oil with 2-3 minced garlic cloves for approximately 10-15 minutes, stirring occasionally. Cooking garlic on low heat will flavor the oil and give a very good taste to the tofu.

For the Portabellos: Slice thinly, saute in olive oil on low heat for approximately 10 mins, sprinkle with a dash of Celtic salt.

For Rice Noodles: Cook according to package's directions. Rinse over cold running water and drizzle with a bit of sesame oil (so they don't stick). When ready to serve, heat up in a skillet with a bit of coconut oil and sprinkle with some black or brown sesame seeds.

For the Kale: Chop kale into small bites. Cut 1 medium size tomato into 1" cubes. Mix kale and tomatoes. Dress with sesame oil (3 portions of oil for one portion of lime juice), tamari (or Nana Shoyu - 1-2 tbsp - start with one and add slowly), 1 minced garlic clove, fresh ginger (2 tbsp), lime juice and a hand full of cilantro. Marinate 10-15 minutes.

Plating: Place kale salad on bottom of big bowl. Arrange tofu, mushrooms and rice noodles over the kale but not hiding it completely so you see all the nice colors.