8 Good reasons you should eat kale every day (recipe included)
11/11/2020 / By Joanne Washburn / Comments
8 Good reasons you should eat kale every day (recipe included)

Kale is a cruciferous vegetable that appears on many lists of trendy superfoods – and for good reason. It is a rich source of vitamins, minerals, antioxidants as well as several health-promoting plant nutrients. If you’ve yet to discover kale, it’s high time you gave this leafy superfood a try.

The many health benefits of kale

You wouldn’t want to miss out on kale’s wide range of health benefits. These include:

  1. Supports digestion and regularity – Kale’s high fiber content means it helps to keep food moving smoothly through your digestive tract. The fiber in kale also promotes regularity to keep problems like constipation and bloating at bay.
  2. Improves blood circulation – Kale is brimming with iron, an essential mineral for blood circulation. You need iron to make hemoglobin, one of the major components of red blood cells.
  3. Maintains good eyesight – Kale is loaded with nutrients essential for maintaining good vision as you age. These include lutein, zeaxanthin and vitamin A. In fact, just a one-cup serving of kale gives you 206 percent of your daily vitamin A requirement.
  4. Strengthens bones – Kale provides calcium and vitamin K, which are both crucial for bone health. In fact, per calorie, kale contains more calcium than milk.
  5. Fights inflammation – Chronic, low-grade inflammation can trigger and/or worsen a host of diseases, including heart disease, diabetes and cancer. Luckily, kale is chock-full of omega-3 fatty acids and sulfur-rich compounds called glucosinolates. Both of these play a vital role in fighting inflammation.
  6. Promotes younger-looking skin – Vitamin C in kale stimulates collagen production to minimize the appearance of dark spots, wrinkles and fine lines. Vitamin C also protects the skin from sun damage.
  7. Supports healthy liver functions – The many antioxidants in kale help cleanse your liver. They also protect it from inflammation and cellular damage caused by free radicals.
  8. Protects against heart conditions – Eating kale could also help reduce the risk of heart disease. One clinical trial showed that those who ate kale on the regular had better heart health overall. This is likely due to kale’s protective effects against inflammation.

Roasted new potato, kale and feta salad recipe

Tender new potatoes complement the crisp texture of kale and the sharp kick of horseradish in this simple but filling salad.

Ingredients for 2 servings:

  • 2 garlic cloves
  • 1 lemon, juiced
  • 1 small ripe avocado, flesh scooped out
  • 1 banana shallot, chopped
  • 1 cup fresh kale leaves
  • 1 cup new potatoes, halved
  • 1/3 cup feta cheese, crumbled
  • 2 tablespoons sunflower oil
  • 1 tablespoon pumpkin seeds, toasted
  • 1/2 teaspoon horseradish

Preparation:

  1. Preheat the oven to 390 F. Boil the potatoes for 10 minutes or until tender. Drain.
  2. Place the boiled potatoes with the garlic in a large baking pan. Drizzle with 1 tablespoon sunflower oil and season to taste with salt and pepper. Roast for another 20 minutes.
  3. In a small bowl, combine half of the lemon juice, shallot and 1/2 cup of kale. Season with salt and pepper to taste. Massage the kale to soften it.
  4. Remove the garlic cloves from the oven. Place the rest of the kale on top of the potatoes, then drizzle with 1/2 tablespoon of sunflower oil. Roast again for 5 minutes or until crisp.
  5. To the blender, add roasted garlic, avocado, horseradish and the remaining lemon juice and sunflower oil. Blend to make a smooth dressing. Pour in a few tablespoons of water if the dressing is too thick.
  6. Mix the roasted potatoes and kale into the raw kale salad. Serve on a platter and drizzle with the dressing. Top with crumbled feta and toasted pumpkin seeds.

Kale is one of the most nutrient-rich vegetables you can include in your salads. Make kale part of your regular diet to reap its many nutritional benefits.

Sources:

MindBodyGreen.com

BBCGoodFood.com

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