Tagged kale

Kale

Kale, kale, bo bell, banana nana fo fell, fee fi fo fell – kaaallee. This leafy green can make some mouths drool and others afraid to come to the dinner table. Obviously, for Becky and I, it is the former (ya know, since we named our blog after it and all). It is not just the taste that gets us so excited to eat kale, it is also all the nutrients packed in it. This post is only going to go over the basic nutritional benefits of kale, but believe me, there are so much more than what is listed here. For starters, just one cup of kale contains enough vitamin K, A and C for the entire day. JUST ONE CUP (gasp).

But what do all of these vitamins do for you and why is kale so important? Great questions! We covered antioxidants in some of our previous posts, but I can’t stress how important they are for daily intake. Every day our body undergoes stress and this stress creates free radicals. Whenever I picture free radicals in my head I see little hooligans with California surfer dude accents, beating up my cells while saying “radical dude”. Vitamin C and Vitamin A are both powerful antioxidants that have the power to fight against those California hooligans, so eating kale regularly can help keep you from getting sick, prevent cancer, and keep you looking and feeling young. Vitamin K is an important fat-soluble vitamin that helps with blood clotting. I’m sure you are wondering why blood clotting would be a good thing, and yes many times we want to avoid clots within our cardiovascular system, but the fact is our body still needs to be able to make clots when necessary. All those tiny knicks from shaving or bruises you get from running into the end of the bed in the middle of the night require Vitamin K to heal up nicely.

Something that I learned more recently is that kale contains a tiny bit of fat. In general, vegetables have pretty minimal fat contents, so I never would have imagined that it could be another one of kale’s amazing health benefits. The reason why the fat content in kale is so special is the ratio between omega-3s and omega-6s. A western diet typically contains an omega-6:omega-3 ratio of 15:1 to 16.7:1, but the recommended ratio is 1:1. Kale has the exact ratio of omega-3s to omega-6s recommended to achieve ultimate health and keeping a balanced ratio can help fight inflammation, which is suspected to be the main cause of the majority of diseases. Kale is also a great source of fiber, a key component in keeping your bowels regular and your heart healthy!

Cooking kale can be tricky and I think that is why many people don’t find it enjoyable. One of the most common complaints I hear is how long it takes to eat kale because of its hard to chew center, but the easy fix to this is removing the center before using kale in recipes. Experimenting with new vegetables can be tons of fun, so try to include it in several different recipes until you find what you like. I love to include kale in almost every soup I make and I also love to chop it up really fine and include it in salads. Check out our recipe page for tasty kale recipes and share some of your favorite recipes in the comments!

Hash(tag) Breakfast

One of the most wonderful feelings in life is when you get to sleep a little longer on the weekend, wake to a wonderful sunny glow with absolutely nothing to worry about for the whole day, and have a kitchen stocked with enough food to make hash. Breakfast hash is by far my favorite combination of breakfast foods.

The best thing about this hash is that it has all the elements of a healthy breakfast and… well… it tastes like heaven.

Recipe: Breakfast Hash for 2 or 3

Ingredients:
2-3 Eggs
2 Sweet Potatoes
1/4 Onion (Sliced)
1/2 Bunch Kale
1 Avocado
4 Cloves Garlic
Olive Oil
Italian Seasoning and Salt to Taste

  1. Medium dice sweet potatoes and toss in olive oil, Italian seasoning, and salt. Bake until golden brown at 425 degrees.
  2. Caramelize onions over medium heat. Add garlic and kale and saute until kale has softened.
  3. Prepare egg to your preference – sunny side up or fried are my favorites!
  4. Layer potatoes, kale mixture, and egg in a bowl and top with sliced avocado and cilantro.
  5. Enjoy!

Vegan African Peanut Stew

I decided to become a vegan when I was 17 years old.  This mainly meant I ate chips, dark chocolate, and fake beef jerky for months because I had no idea how to be a healthy vegan.  This was also before Pinterest, so my creativity was limited to Cosmopolitan and my mom’s Home and Garden magazines.  Luckily, my best friend was more determined to be a healthy vegan and found one of the best stews I’ve ever had.

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We spent many nights reading through our old yearbooks while eating this hearty stew.  I honestly believe if we didn’t have this recipe we would have fell over dead.  Think before you vegan, folks.

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This is a “Lunch for the Week” Recipe: 6 – 1 Cup Servings

Ingredients:
6 Cups Kale (chopped)
1 Tablespoon Olive Oil
1 – 16 Ounce Jar Crunchy Peanut Butter
1 – 20 Ounce Can Crushed Pineapple (do not drain)
2 Cups Water
1/4 Cup Frank’s Red Hot

Stew served over brown rice.

  1. Wash, peel and dice sweet potatoes. Bake on greased pan in oven at 400 degrees until tender.
  2. In a large sauce pan, saute kale in olive oil until softened.
  3. Add water, peanut butter, pineapple, and Frank’s Red Hot. Stir and bring to a simmer.
  4. Add cooked sweet potatoes and remove from heat.
  5. Serve over rice and enjoy.