May 21, 2012 by Janice Moreland
So I apparently have a lot going on and I realized that I haven’t posted anything new for awhile. Thank you for your patience. This simple recipe comes together quickly. My son wasn’t sure about it because it wasn’t so pretty but the second he tasted it, the rest of us had to fight for a small portion.
Move over Popeye and make room for the “queen of greens,” kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.
Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis provides significant health benefits, including cancer protection and lowered cholesterol. Kale, is one of the healthiest vegetables on the planet. It is a cruciferous vegetable just like cabbage, collards, broccoli, and Brussels sprouts.
What makes kale so exceptional? Here is why it’s a superstar vegetable — and ways to work it into your diet.
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale and is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.
To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color. Store kale, unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator.
LEMON SCENTED STEAMED KALE
1 bunch kale, stemmed and chopped
1 recipe Lemon Dream Vinaigrette
2 T nutritional yeast (optional)
1 T almond meal (optional)
Steam kale until slighted wilted and bright green. Place in a large serving bowl or platter and dress with the lemon vinaigrette. Combine the nutritional yeast and ground almonds and sprinkle over top if desired. Serves 4. ©Janice Moreland http://thekitchentwist.com
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Category almond meal, flax oil, kale, lemon juice, lemon zest, lemons, nutritional yeast, xanthan gum | Tags: almond,herbivore,kale,kitchen twist,lemon dream vinaigrette,main dish,nutritional yeast,salad,salad dressing,side dish,steamed kale,stevia,the kitchen twist,the twist,twist,vegan,vegetables,vegetarian,whole food | No Comments
April 30, 2011 by Janice Moreland
This is an easy go-to salad that everyone loves. The other night when my son, Ben, saw that I’d made this salad he informed some of his friends. His phone was lighting up with texts asking him to share the salad! Be prepared for a surprising new favorite in your kitchen as well!
The Center for Science in the Public Interest (CSPI), a non-profit consumer advocacy group, set out to find the most nutritious vegetable. And the winner was…..drum roll please… Kale! This powerhouse is not only a complete protein but is packed with cancer fighting phyto-chemicals and antioxidants. It is one of natures most abundant sources of vitamin K which is important for the blood. A sign of vitamin K deficiency is bruising easily and heavy bleeding. Kale is chock-full of other nutrients as well such as vitamins A and C as well as several from the B-complex group. Kale has a nice balance of several minerals including calcium, iron, potassium, zinc, manganese, phosphorus and copper. Whats more, it contains omega-3 fatty acids which are important for neurological function, reducing the symptoms of depression and ADHD among many other things. The combination of nutrients in kale are perfect for maintaining strong bones and connective tissue, healthy blood, clear skin, muscular coordination, healthy immune function, maintaining proper vision, brain health and the prevention of degenerative diseases, regulate metabolism, control blood pressure and promote youthfulness.
The purple in the cauliflower indicates that this vegetable is a forceful cancer fighter. It is also far more tender than other varieties of cauliflower. Since it is very low in calories and high in fiber is a perfect food for anyone watching their waistline. It contains folate, necessary for proper development of an unborn child’s brain and spinal cord, warding off depression and dementia, and supports a healthy cardiovascular system.
A little ginger goes a long way! Just a tiny bit of ginger in the salad dressing adds a bunch of flavor and health benefits as well. It is known for reducing nausea associated with pregnancy and motion. It helps the digestive system by reducing the effects of heartburn and gas and increases the production of saliva and digestive enzymes.
Another flavor booster in the salad dressing is the sesame oil. It is a natural source of COQ10, a highly revered nutrient to help maintain the qualities of youth. It is an excellent source of vitamin E and antioxidants and research has shown that sesame oil may have a positive effect on blood pressure.
1 bunch kale, stemmed (any variety)
1/2 head purple cauliflower, florets chopped small
2 large carrots, shredded
1 red bell pepper, diced
1 finely diced shallot
1 (8 oz.) pkg. seitan, chopped (optional)
2/3 cup sliced almonds
1/4 cup raw sunflower seeds
For the dressing:
1/2 cup vegetable based mayonnaise (Vegenaise)
1/4 cup almond butter
1/4 cup water
2 T Braggs amino acids
1 T rice vinegar
2 t minced fresh ginger root
1 t sesame oil
Chop the kale into small pieces using a sharp knife. Place in a large bowl and add the remaining ingredients. Combine the ingredients for the dressing and either whisk or blend with a hand blender until smooth. Add additional water to the dressing if it seems too thick. Toss the dressing into the salad to evenly coat all the kale. Serve immediately. Serves 8. ©Janice Moreland http://thekitchentwist.com
Use purple cabbage in place of the cauliflower.
Yellow or orange bell peppers work just as well as the red.
Replace the seitan with 1 can cannellini or other beans.
Instead of almonds, use pumpkin seeds, walnuts or other nuts
The kale can easily be swapped with Swiss chard.
Add a touch of sweetness with a 1/2 cup of raisins or dried cranberries.
©Janice Moreland http://thekitchentwist.com
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Category almond butter, almonds, Bragg's amino acids, cannellini beans, carrots, cauliflower, dried cranberries, fresh ginger root, kale, raisins, red bell pepper, rice vinegar, seitan, sesame oil, shallots, sunflower seeds, Vegenaise, walnuts, yellow bell peppers | Tags: bell peppers,carrots,cauliflower,chard,fresh salad,herbivore,kale,kale and cauliflower salad,kale salad,kitchen twist,main dish,nut butter,nuts,plant-based,purple cauliflower,raw,red bell peppers,salad,salad dressing,seitan,sesame oil,shallots,side dish,the kitchen twist,the twist,twist,vegan,vegetables,vegetarian,whole food | No Comments