Super Food: Kale

Up until a handful of years ago, I don't think I ever really heard the term “super food,” and if I did, I assumed it was a broccoli spear with a cape on.  Let's face it … the term is obviously a marketing ploy to get us to eat healthier.  In fact, Cancer Research UK says that "the term 'super food' is really just a marketing tool, with little scientific basis to it."  Thank God for marketing!

In this day and age of processed food, being able to identify and eat something that is “super” good for us is beneficial.  When it comes to picking something that is “super good” for you, you can't go wrong with this “queen of the greens!”

Break out the stats!

Kale is low in calories, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. That's zero … as in none!  Nada! Looking for fat?  You came to the wrong place!

It is great for aiding in digestion and elimination with its great fiber content.  Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.  Kale is high in Vitamins A, C & K – making it great for your vision, your immune system and normal bone health.

Kale is filled with powerful antioxidants and is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders. It's also great for cardiovascular support. Eating more kale can help lower cholesterol levels.

Need calcium in your diet?  Boom!  Kale has that too!  Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism.  So put that moo-juice away and dig into some greens!

More about kale!

Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards, and Brussels sprouts that have gained recent widespread attention due to their health-promoting, sulfur-containing phytonutrients. It is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves. There are several varieties of kale; these include curly kale, ornamental kale, and dinosaur (or Lacinato or Tuscan) kale, all of which differ in taste, texture, and appearance. The scientific name for kale is Brassica oleracea.

Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively pungent flavor with delicious bitter peppery qualities.

Ornamental kale is a more recently cultivated species that is oftentimes referred to as salad savoy. Its leaves may either be green, white, or purple and its stalks coalesce to form a loosely knit head. Ornamental kale has a more mellow flavor and tender texture.

Dinosaur kale is the common name for the kale variety known as Lacinato or Tuscan kale. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.

How to eat it!

The easiest and perhaps most common way to prepare kale is to simply steam it like you might fresh spinach.  You can also toss it in your salad as the robust, peppery taste is a great compliment to your leafy greens.  Hey, I even like slapping some on top of my bison burger.  But my favorite?  Kale chips!  Sometimes I just go the simple olive oil and sea salt route, but my favorite has a little Asian flair.

King's Asian Kale Chips

Ingredients

* 1 bunch kale
* 1 tablespoon sesame oil
* 1 1/2 teaspoon soy sauce

Directions

1. Preheat the oven to 350 degrees F (175 degrees C -- if you live in one of those places that does C).  Give a cookie sheet a quick spray with olive oil non-stick spray.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Some people like to take it out and pat it dry with a paper towel, but not me.  Let it sit in the salad spinner while you prep the rest of your dinner and then give it another spin for good measure.

3. Place kale in large bowl and drizzle kale with sesame oil and soy sauce.

4. You could add a little sea salt, but I don't bother. That soy sauce goes a long way. If you need a little more salt when they're done, sprinkle some on then.

5. Spread them evenly on the cookie sheet (don't bunch them up!) and bake until the edges brown but are not burnt, 10 to 15 minutes.

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February 16 2014
KING RICH
Weight:  190.3 lbs
BMI:  27.5
Body Fat:  26.0%

*  How accurate are these numbers?  Huh ... I don't really know.  But I am using the Weight Watchers by Conair Scales Glass Body Analysis Scale Model WW52 to measure my stats.  I am less concerned with the accuracy of the numbers themselves and more concerned with the change I hope to see in the future.  For consistency's sake, these stats will always come from the same source and appear with my bi-weekly posts. 

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Project Blue Jail Break Run
Baytown TX
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