Top 10 Ways To Cook Kale

Author: Mary Crimmins

Source: Eat Local Grown

My body has been deprived of leafy greens this summer. It has been so hot here in Nashville, that no greens stood a chance to grow in the blazing heat. Last week, I saw a familiar friend at the Market – KALE! I couldn’t believe it. For me this marked the end of the summer, and the promise of cooler temperatures to come.

So I over zealously bought 5 bunches, which set me back about $15. I didn’t care, I had kale.

Once I got home I realized that I couldn’t really fit all 5 bunches in my refrigerator, so I needed to deal with it in the next day or so. So I decided to make up a big batch of kale pesto that I could freeze. (Recipe)

After receiving lots of messages via twitter about what else people could do with kale, I figured I’d better help ya’ll out and offer a few ways to prepare it. It’s no secret that kale is one of nature’s super foods, and getting it into your diet is worth the effort.

 10 Ways to Prepare Kale

1. Kale Chips – This simple preparation of kale will have you begging for more. A crispy salty treat that is better than popcorn or potato chips.
2. Kale Pesto – More flavorful than basil pesto, this is a great addition to pizza, pasta, or in an omelet.
3. Sauteed Kale – For a hearty side dish, this is a classic preparation. I saute onions and garlic before I add the kale, and add a couple dashes of hot sauce for an added kick.
4. Kale Quiche – You can substitute any spinach quiche with kale and it offers the same great taste with the added health benefits.
5. Kale Soup – A classic kale soup is made with white beans and ham or sausage, however I like this recipe of using acorn squash and kale to create a sweet and savory winter favorite.
6. Kale Lasagna – The perfect “make ahead” recipe for a hearty dinner is a dish the whole family can enjoy.
    
7. Kale Juice – If you own a juicer, kale is quite possibly the healthiest thing to juice. Mix it with apples, carrot and a little lemon for a drink that is better for you than liquid gold.
8. Kale Slaw – You can substitute raw kale for raw cabbage in this recipe.
9. Kale Pasta – One of my favorite ingredients to add to pasta. Goes with just about anything from spaghetti to sausage pasta to baked macaroni and cheese.
10. Kale Pizza – One of the joys I’ve found with eating seasonally is changing up my grilled pizza toppings. One of my favorite combinations is sauteed kale, caramelized onions, strong white cheeses, and some crispy bacon.

Overall, kale is a delicious and hearty green. Treat it like spinach and you can substitute it in just about any recipe. Experiment and enjoy!

How to make Kale Chips

12 Foods That You Must Buy Organic

Some foods are grown in a way that exposes them to more toxic chemicals than others and some foods are notorious for being exceptionally filthy when you get them at the grocery store.  Here is a list of produce you should make sure you buy organic to avoid the toxins.  They may look healthy, but unless they are organic, they are contaminated:

Kale:  Though a super food, kale is usually heavily contaminated with pesticides.

Lettuce:  More than 50 different pesticides have been found on lettuce.

Potatoes :  More than 35 pesticides have been detected in tests conducted by the USDA.

Grapes:  Imported grapes can have over 30 chemical pesticides and raisins have high pesticide residue tests as well.

Spinach:  Has tested positive for a whopping 50 different chemical pesticides.  Frozen spinach usually has about the same amount.

Strawberries:  A regular on the dirty dozen list, unfortunately these delicious berries have been shown to have over 60 different pesticides on them though frozen strawberries have less.

Apples:  Over 40 chemicals have been found on apples.  Apple sauce and apple juice also contained pesticide residue.

Peaches:  We all love peaches, but not the 60 plus pesticides found on them.  Canned peaches have much less but it is best to go organic. 

Celery:  Tests on this crunchy enjoyable veggie turned up over 60 chemicals. 

Nectarines:  Overall, 33 different pesticides have been found on these, though domestic grown nectarines tend to be less contaminated then imported fruits.

Bell peppers:  Nearly 50 chemicals on these and every color variety of sweet bell peppers are contaminated.

Blueberries:  Pushing over 50 varieties of chemical residues, these berries should be bought from the organic section. 

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Longevity Boosting Power Foods

The Natural Health Page

Do you follow a lifestyle that helps you age slower, and promotes longevity? If you aren’t, you should think about starting! These foods can actually enhance your longevity and make you feel healthier, stronger and younger. They have the potential to slow biological aging by providing antioxidants, minerals, vitamins, and an array of other nutrients that help enhance our immune system, combat inflammation, and defend against free radicals.

Berries
Berries are loaded with antioxidants which rapidly slow down the aging process by preventing the damage done by free radicals. A variety of studies have shown that berries, one of the most antioxidant rich fruits, have the ability to improve our memory and keep our brains sharp as we age – say goodbye to dementia and Alzheimer’s!

Water
A large majority of the population is not getting enough water, but drinking water is one of the key elements to increasing your longevity. Drinking at least 2 litres of water daily will help improve your cellular function, metabolism, and organ function. Our bodies are made up of about 60-70% water, so this substance is incredibly essential to proper health!

Broccoli
Raw broccoli is incredibly high in sulforaphane (especially broccoli sprouts). This substance has been found to be very effective in preventing cancer which is one of the main causes of age-related death today (via DNA mutations which naturally occur with age). Broccoli is also loaded with other antioxidants to help protect healthy cells from damage caused by free radicals, leaving us feeling and looking youthful!

Kale
Kale is a cruciferous vegetable, like broccoli, and thus makes it a wonderful cancer-fighting vegetable that you should be including in your diet at least 3 times a week. It clears out free radicals in the body, and contains a ridiculous amount of nutrients like vitamin K (key regulator of inflammation), vitamin C, iron and calcium which are crucial for prolonging our life span.

Thyme
Once upon a time, thyme was used as a preservative in the Mediterranean due to it’s amazing antioxidant properties – in fact, Egyptians once used it for embalming bodies. It’s principal oil called thymol has antibacterial and anti-fungal properties which neutralize disease-causing pathogens such as E.coli and staphylococcus.

Basil
Basil is known for it’s anti-inflammatory properties – inflammation leads to a variety of diseases and illness if left untreated for long periods of time. The better you feel, the better your body and mind function. Particularly, holy basil has been coined the term “the elixir of life,” having the ability to improve human health and longevity. It has been used extensively in Ayurvedic medicine for thousands of years.

Sweet Potato
Sweet potato is wonderful for keeping your hormones in check, as well as boosting your immune system and strengthening your cardiovascular system. They are also rich in vitamin A, B6 and potassium which are linked to excellent heart health, especially with their ability to help regulate blood sugar. Include sweet potatoes in your diet, raw or cooked (yes, sweet potatoes are lovely eaten raw, and are not harmful – shred them in salads!).

Asparagus
Asparagus is loaded with beneficial nutrients which can help us live a long and healthy life. It is a natural detoxifier and diuretic making it effective in preventing kidney stones and urinary tract infections (UTIs). The nutrients in asparagus range from vitamins A, C, B and K, as well as manganese, iron, fibre and folate. It helps promote good digestion, strong bones and a healthy heart, and contains antioxidants like glutathione which is the body’s strongest antioxidant!

Avocado
Avocados are filled with heart-healthy oleic acid which helps lower LDL (“bad”) cholesterol. They are also high in potassium which protects or heart and reduces the risk of developing high blood pressure or suffering from a stroke. They contain folate, and a handful of antioxidants which fight off free radicals, protecting our organs and tissues from damage over time!

Garlic
Garlic is definitely a power food! It contains sulfur compounds which protect our cardiovascular system and prevents heart attacks and stroke. Garlic is also incredibly useful in strengthening our immune system and fighting off free radicals which naturally lead to diseases like cancer and other illnesses.

Source: Live Love Fruit

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