Spotlight On Kale

Ok please tell me you didn’t see the title of this and bolt off somewhere. That you didn’t decide to read an article on basket weaving…..over kale.

Are ya still with me? I hope so! I thought we would take a look at this super power veggie and learn a little about this meme inducing food.

It’s good for you….really.

Got the themey green thing going on…kale, my shirt, my eyes….

Kale is a super food with staying power.

The dark, leafy green has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards.

Kale is more popular than ever, and it’s packed with vitamins and minerals. Kale is packed with tons of vitamins and minerals such as Vitamins B6, C, and K; copper, calcium, potassium, and magnesium. However, it has many other benefits to the body. It’s an anti-inflammatory, containing both omega-3 and omega-6 fatty acids. Kale is also an antioxidant, thanks to vitamin C and beta carotene.Kale is also good for vision, as it contains lutein and zeaxanthin, both of which have been shown to prevent vision issues such as macular degeneration and cataracts. Furthermore, kale aids in your digestion thanks to it being high in fiber and water.

Benefits of kale

Kale can be curly, flat, or even have a bluish tinted mixed with the green.  The flavors differ so you may try them all. Whether you buy it from store or pluck from your own backyard, look for dark crisp leaves.  When you get ready to cook or eat it remove the leaves from the tough stalks.

  • Nearly 3 grams of protein
  • 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
  • Vitamins  A, C, and K. (And lots of it per 1 cup serving!)
  • Folate, a B vitamin that’s key for brain development
  • Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
  • Lutein  and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against against macular degeneration  and cataracts. Minerals including phosphorus, potassium, calcium, and zinc.
  • Kale is great for digestion since it’s extremely fibrous
  • It is also high in iron. Per calorie, kale has more iron than beef. Yeah read that again. 😅
  • Kale is filled with powerful antioxidants. Antioxidants are molecules that offer up one of their electrons to the free radicals, thereby neutralizing the free radicals and keeping them from stealing an electron from our cells. At its best, this strong network of warriors can stop up to 99 percent of of free radicals from damaging our cells. Antioxidants, such as carotenoids and flavonoids help protect against various cancers

How to cook kale

Don’t say….add coconut oil so it will slide easier into the trash can 😜

Saute it: A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.

Make a kale Caesar salad: You can eat kale raw in a salad. The leaves can stand up to heavy dressings. Kale Caesar salads have popped up on many restaurant menus. You can whip up a homemade mustard-based dressing that has all the thickness of Caesar but fewer calories.

Bake kale chips: Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack.

There are some tasty recipes out there for the often shunned, yet nutrionally packed,kale. Here are a couple for you.

https://pin.it/4bRrP8m

https://pin.it/3awefne

https://pin.it/jwMVcZa

Happy eating! Now tell me….are you a kale fan? If not, are you willing to try it?

Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

5 thoughts on “Spotlight On Kale”

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