All Hail Kale

Like it or not, I think it’s safe to say that kale is king of all greens. In fact, I am confident when I say it could be considered to be the king of ALL vegetables (there, I said it).

What’s it good for?!

– Kale is a part of the brassica family (along with cabbage, collards, etc.) which all contain phytochemicals such as sulforaphane and indole-3-carbinol which has been best known to fight against cancer (specifically prostate and colon). Indole-3-carbinol is also great for balancing estrogen for those who are estrogen dominant.

– It is a source of di-indolyl-methane, also known as DIM, which is known to be an immune modulator, anti-bacterial and anti-viral agent.. anything else?

– Rich in flavonoids including b-carotene, letein and zeaxanthin which are stron anti-oxidants and perform anti-cancer activities.

– Rich in vitamin A, B complex, C, K and minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus.

Before I bore you with more facts, just trust me when I say it’s healthy…very healthy (don’t tell your kids). There are many ways to prepare kale, but if you’re a newby you may want to start off slow by adding a leaf or two in your morning smoothie or perhaps sneaking it in a stir fry. If you’re ready to jump on the bandwagon, try this recipe below…

Kale Caesar

What You Need
Juice of 1 lemon
3 to 4 tablespoons extra-virgin olive oil
1 teaspoon Dijon Mustard
2 to 3 cloves garlic, minced
1 tablespoon capers
Salt and black pepper, to taste
4 to 6 cups Tuscan kale, midrib removed and chopped
Nutritional yeast, to taste
1/2 cup croutons
Cherry tomatoes (optional)
Avocado, diced (optional)

How to Make It

Prepare the vinaigrette in a small bowl, whisking together the lemon juice, olive oil, mustard, garlic, capers, salt and pepper.

Place the kale in a serving bowl. Add the vinaigrette and toss well. Then add in nutritional yeast, to taste. Let it sit for at least 5 minutes.

Add the croutons and toss again. Top with additional nutritional yeast, tomatoes and/or avocado, if desired.

This delicious creation was made by Carolyn Scott-Hamilton


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