Kale is not only good for you it can taste great!

Kale Health Benefits

Kale is hailed as a superfood. It is from the cabbage family and includes..

• Cabbage

• Brussels sprouts

• Bok choy

• Watercress

• Radish

• Mustard

• Turnip

• Rutabaga

This family of vegetables are all rich in sulforaphane, flavones, and indole-3-carbinol (I3C), which are Potent Anti-Cancer compounds.

Kale also contains:

• Vitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), and vitamin K (good for blood clotting and bone building)

• Folate, a B vitamin that’s key for brain development

• Alpha-linolenic acid, an omega-3 fatty acid.

• Lutein and zeaxanthin, nutrients that give kale its deep, dark green color and protect against macular degeneration and cataracts

• Minerals including phosphorus, potassium, calcium, and zinc

Tuscan Kale Salad: This Salad is easy and tastes great.

Ingredients

☐ 4-6 cups loosely packed, sliced leaves of Italian black (Lacinato, “dinosaur,” cavolo nero) kale, midribs removed

☐ Juice of 1 lemon

☐ 3-4 Tbl extra-virgin olive oil

☐ 2 cloves garlic, mashed

☐ Salt and pepper to taste

☐ Hot red pepper flakes to taste

☐ 2/3 cup grated Pecorino Toscano cheese or other flavorful grating cheese such as Asiago or Parmesan.

☐ 1/2 cup freshly made bread crumbs from lightly toasted bread

1. Whisk together lemon juice, olive oil, garlic, salt and pepper, and a generous pinch (or more to taste) of hot red pepper flakes.

2. Pour over kale in serving bowl and toss well. Add 2/3 of the cheese and toss again

3. Let kale sit for at least 5 minutes.

4. Add bread crumbs, toss again, and top with remaining cheese.

Recipe From AWCIM (Andrew Weil College of Integrative Medicine) adapted from True Food: Seasonal, Sustainable, Simple, Pure, A. Weil, S. Fox, M. Stebner. 2014: Little, Brown and Company