Kale is a leafy green vegetable that comes from the same vegetable family as cabbage, collards and brussel sprouts. It is becoming more popular everyday, especially in my household. I could talk about it all day. This superfood is loaded with vitamin C which promotes a healthy immune system and antioxidant protection. One cup of cooked kale = 88% DV of vitamin C. Even more impressive, it is high in vitamin A which is said to promote lung health. Once cup is 192.4% DV.
It is a great source of fiber with a daily value (DV) of 10.4%. Fiber is said to help lower cholesterol and keep blood sugar levels under control. Kale also powers in the trace mineral Manganese which helps boost energy levels and offers a 27% DV. In addition, it manages to offer a dose of calcium in the mix with one cup equal to 9.4% DV.
This leafy vegetable is a staple in our household. One fast and easy way I incorporate into my family's diet is by smoothie. My one-year-old loves it! Perfect for sippy cups or the husband on the run from fruits and veggies. Our favorite way is our Green Power Smoothie:
1 serving
- 2 medium sized organic Lacinato Kale leafs
- 1 organic banana
- handful of organic blueberries
- 1/2 cup water
Break or cut up kale into spinach size pieces. Place all ingredients in blender and enjoy! It is as easy as that. Add your own spin with any of the following: whey protein, flax seed, chia seed, or vary the fruit. The banana is what sweetens this smoothie. It is great with mixed berries, dark cherries or peaches.
Remember kale is part of the dirty dozen. Avoid the 47 plus chemicals and buy organic. To read more about the benefits of kale click on the source below.
Source: The World's Healthiest Foods, whfood.org
Posted on
Tue, June 1, 2010
by Danielle Caylor