The Kraze For Kale…

 

 

One sunny day… not very long ago, everyone and their mother decided kale was the most nutritious green veggie in the universe, and everybody had to have some. I totally understand because since I was a kid, I’d been trying to capture that same feeling that Popeye had when he cracked open a can of spinach (aka can of whoop-ass) I think we all have had similar experiences.  As much as I love spinach, it would be the last thing I’d reach for in such an emergency. But, kale really is.  To my credit I’d known about kale for much longer than those on the kale bandwagon. You see, I’m a self-professed veggie head.  The kale chips, smoothies, raw salads, and such were part of my repertoire for longer than I can remember.  So when everyone else jumped on the bandwagon, I felt validated.  But “word to Pop-eye” all the hype is warranted.  Kale is nutrient dense.  Which in short means pound for pound its worth its weight in gold.  One cup of kale contains 206% RDA of vitamin A, 134% vitamin C, and 684% of K, in addition to a trailer load (in my Shabba Ranks voice)  of manganese  , potassium, iron, copper, and phosphorus. That’s enough nutrition to start a kraze! Kale also contains lutein and zeaxanthin which promote eye health.  With all of its brilliant benefits, this leafy green is definitely worthwhile. Here’s a quick recipe from  Health.com.   Give it a try and get krazy for kale.

 

Cheers,

 

Chef Will Hall 

 

 

Roasted Squash and Kale Salad

 

Ingredients

1 butternut squash

2 tablespoons olive oil

3 tablespoons brown sugar

1/2 teaspoon salt

1/3 teaspoon pepper

1 pound kale, thinly sliced

1 cucumber, peeled and julienned

1/4 cup thinly sliced red onion

2 teaspoon slow-sodium soy sauce

1 tablespoon fresh lime juice

2 teaspoons sesame oil

1 teaspoon sugar

2 tablespoons creamy peanut butter

2 teaspoons fresh ginger

1 tablespoon water

 

 

Preparation

 

Preheat oven to 400°. Peel, seed, and cut butternut squash into 1-inch chunks. Toss with olive oil, brown sugar, salt, and pepper; bake for 25 minutes. Remove from oven; cool. Toss with kale, cucumber, and red onion. In a blender, purée low-sodium soy sauce, fresh lime juice, sesame oil, sugar, creamy peanut butter, fresh ginger, and water. Drizzle salad with dressing; serve.

 

 

 

References:

Bernstein, M. (2013). Roasted squash and kale salad. Retrieved from http://www.health.com/health/recipe/0,,10000002011070,00.html

Kale image. (2013). Retrieved from http://mixedgreensblog.com/2013/08/05/seasons-eatings/basic-recipes-on-the-local-table/go-raw-eat-slaw/

Zelman MPH, RD, LD, K. (2013). The truth about kale. Retrieved from http://www.webmd.com/food-recipes/features/the-truth-about-kale

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