Claims are made all the time by health “experts” who want to tell us what we should or shouldn’t eat. Beyond the obvious wisdom like steering clear of processed foods and loading up on fruits and veggies, it can be difficult to differentiate solid advice from attention seeking bull. Kale- a delicious leafy green whose consumption dates back to Roman times- is a solid performer that doesn’t need the hype. One of the most celebrated vegetables, it has a dedicated following. And the best part? Kale deserves every bit of attention it gets.
A powerful anti-inflammatory, Kale offers significant amounts of Lutein (important for eye health), Iron, Calcium, Fiber, Omega 3, and Omega 6. In addition, it contains an immune-boosting blend of Carotenoid and Flavanoid antioxidants. According to Web MD, one cup of chopped raw kale provides more than 100% of the daily value of vitamins A, C, and K. These are only some of the reasons that it has been cited as one of the most nutrient-dense vegetables on Earth.
Kale is prepared in a wide variety of ways, reflecting the diversity of cultures that have embraced it over time. The healthiest way to eat Kale is raw, in a salad. Before you turn up your nose, I urge you to give it a chance. If you have the right recipe it can be incredibly good. Other people prefer their Kale steamed with a drizzle of Soy Sauce or Tahini.
“Earthfoods” in the Student Union here on the UMass campus offers steamed kale sourced from the campus greenhouses that is both cheap and delicious.
Kale Chips are another great preparation. To make them, you will need one bunch of “Dino” (flat leaf) Kale, sea salt, and olive oil. Preheat the oven to 350 degrees. Meanwhile, stem the Kale and toss with the salt and oil. Lay it out flat on on a clean, oiled sheet pan and bake for 10 minutes or so. Keep checking the chips until they are completely dehydrated but not browned.
Below is my absolute favorite Kale recipe. A perfect mix of salty, crunchy, healthy goodness, it is guaranteed to convert any skeptic into a true believer.
Dr. Weil’s Raw Tuscan Kale Salad
1/2 cup extra-virgin olive oil
1/4 cup lemon juice
3 cloves garlic, mashed
1/2 tsp coarse salt
Pinch red pepper flakes
2 bunches Tuscan kale (about 14 oz), ribs removed and leaves sliced into 1/4-inch shreds
1/2 cup finely grated Grana Padano or Parmigiano-Reggiano cheese, plus shavings for garnish
2 Tbsp whole wheat breadcrumbs, toasted
Step 1: In a large bowl, whisk together oil, lemon juice, garlic, salt, and pepper flakes. Add kale and toss to coat. Let sit at room temperature for 10 to 30 minutes.
Step 2: Add grated cheese and breadcrumbs and toss.
Step 3: Garnish with shaved cheese before serving. Cover and refrigerate leftovers up to two days.