Kale the King of Vegetables

By Diane Robert

High in vitamins A, B6, C, and K, calcium, copper, potassium and manganese!
Phytonutrients including lutein, beta carotene and zeaxanthin!  Choose organic kale for best results.

Kale was originally grown in the Mediterranean and Anatolia.  Since 2000 BCE it is widely recognized as a food staple based on its powerful nutritious content.  It began as a garnish for entrees in North American but soon gained popularity as a “Superfood”.  Used in green smoothies, kale delivers powerful antioxidants and minerals for those seeking a healthy lifestyle.  Use Kale as a vegetable dish by removing the thick vein from the centre and gently steaming it.  Add a sprinkle of olive oil, salt and pepper to taste.  

Types of Kale

Black Kale: flat, dark green fringed leaves that represent a healthy addition to salads, soups, pasta and stews.  Due to its high nutritional content, I also like to include kale (all varieties) in smoothies. Add a banana (to smooth out bitterness), avacado (for thick rich texture) along with wild blueberries. It’s a powerful way to start the day! I keep leftover smoothies in a glass jar in the fridge for up to five days  It provides a healthy energizing snack.

Curley Kale: bright green ruffled leaves to add to smoothies, salads or use as a nutritious veggie dish at meals.  For your next raw salad, gently massage the kale to remove bitterness and soften the stiff leaves. Begin by removing the fibrous stems, then gently massage with olive oil to produce a fine rich texture that offers a flavorful woody taste.  Choose curly kale to accompany a meal by steaming or gently boiling it. 

Russian Kale: flat blue-greenish leaves with red purple stems. Enhance the sweet peppery flavour   

with oil, minced garlic and a dash of lemon juice, salt and pepper.

Redbor Kale: curly dark purple frilled leaves.  This kale has a mild sweet nutty flavour.

*My favourite lemon juice is “Santa Cruz Organic Pure Lemon Juice” sold in most grocery outlets or health food stores.    

It tastes great in salads or can be used as a colorful garnish at meal-time.

Green Smoothie Recipe 

Enjoy this powerful green smoothie recipe as a healthy meal replacement or snack. I use a Vita Mix blender but any electric blender will do.  Rule of thumb, add milk, then greens and finally fruit.

Dietary Note:  Add a tablespoon of *lemon juice to your kale smoothie to help manage oxalates found in kale. Oxalates combine with calcium and can eventually lead to kidney stones.  

1 cup almond milk or oat milk or coconut milk
1 cup organic leafy spinach
1 cup green organic kale
1 organic banana
1/2 avocado
1 cup of blueberries
1 tablespoon of lemon juice
1/2 Chia or Flax seeds for fiber & Omega 3’s (optional)