Kale Krazy

Blog originally posted through WellCats Newsletter

Kale is one of the hottest vegetables these days and has become downright trendy. Trendy or not, kale is a super food that everyone can confidently choose in their diet and reap the many health benefits. So don’t be afraid to jump on the kale train and read on to learn more about this fun and flavorful leafy green, including easy ways to prepare kale that the whole family will love.

Kale comes from the cruciferous (Brassica) family of veggies that include broccoli, Brussels sprouts, cauliflower, cabbage, collard greens, and more. This family of vegetables are of particular interest due to their composition of glucosinolates that are known for helping to more rapidly eliminate DNA carcinogens. Research has supported that greater intake of vegetables with these compounds could help with preventative measures, effectively supporting a decreased risk of developing several types of cancers such as lung and colorectal cancers. Kale also contains other nutrients essential for optimal health such as folate, vitamin K, and vitamin C. Along with all dark green cruciferous veggies, kale is also abundant in phytonutrients which are known to help reduce inflammation and may help decrease cancer risk as well.

Kale is also a rich source of fiber which helps reduce inflammation and increase satiety. Since kale is also low in calories, this super food is perfect for helping maintain a healthy diet and weight. If you are new to kale or struggle to find a way to incorporate it into your diet that you enjoy, try these simple tips and recipes to bring out the fabulous, fresh taste of kale.

Kale makes a fantastic addition to salads. Since it is a tougher green than most lettuces, try slicing it into thin ribbons and mixing it in with other lettuce greens. Pair sweet or savory foods with your salad greens to balance the darker, more robust flavor of kale. A few shaved carrot slices, pumpkin seeds, or walnuts on your salad help to give a beautiful compliment to a fresh kale salad. Kale also makes amazing chips. Simply season kale with a little olive oil and spices and bake until crispy. If you are having kale alone, best to saute it to soften its tougher leaves. Try the recipe below for a tasty kale treat and enjoy!

Summer Savory Kale, Grapefruit, and Hazelnut Salad

Ingredients

· 2 pink grapefruit

· 1/2 small red onion, thinly sliced, divided

· 1/4 cup fresh lemon juice

· 1/2 cup fat-free plain yogurt

· 2 tablespoons extra-virgin olive oil

· 1/4 teaspoon kosher salt

· 1/4 teaspoon black pepper

· 8 ounces kale, very thinly sliced, or baby kale leaves

· 1 ounce toasted hazelnuts, chopped (1/3 cup)

Preparation

1. Peel and segment grapefruit; reserve 3 TBSP juice in a large bowl. Mince 2 rings onion. Add to grapefruit juice, with lemon juice, yogurt, oil, salt, and pepper. Whisk until well mixed.

2. Toss in kale. Top with remaining onion, grapefruit, and hazelnuts.

3. Serve