FOOD FOR THOUGHT: CRAZY FOR KALE
Unless you’ve been living under a rock for
the past five years or so, kale has been in the healthy-eating spotlight for
the past five years or so. Prior to being deemed the new “it” super food by
health gurus, nutritionists, and athletes, it was commonly used as a garnish to
your favorite deli meats at the grocery store, or surrounding salad greens at
the local buffet restaurant. While the days of kale-everything have dwindled
down (here’s looking at you cauliflower,) there is still a demand for the
green, red, curly, or flat leaves that are at their peak flavor during the
colder months. Kale chips and smoothies aside, this wonderful hardy green
should definitely make an appearance on your plate this season. Read on to find
out why!
KALE IS THE WORLD:
Kale’s
history is based upon numerous accounts, with the oldest resources tracing it
back as far back as 600 B.C. when the Celts likely brought it back to Europe
from Asia Minor. In fact, the name “kale” is actually derived from the Scottish
word “coles,” and the German word “Kohls.” Through a variety of invasions and
exportations, varieties of kale eventually made their way down to the coasts of
Greece, where the Grecian folk would boil the leaves as a remedy for hangovers
and sour-stomachs.
Over
time, different cultivars were bred dependent upon the location the plant
landed. In Italy, Tuscan farmers bread varietals that looked like “dinosaur
scales,” (commonly known as lacinato/cavalo franco or dino kale today,) the
Russians grew snow-hardy varietals (red Russian,) and the Scot’s bred leaves
that had frilly fronds ((known as “fizz” in todays markets.) All in all, kale
was a sweetheart for growers and consumers alike due to its hardiness, both in
growing in extreme temperatures, and its functionality in the kitchen (cant
deny its nutritional profile either!) The first mentions of kale (colewort’s as
they were originally called) in America was in 1669, and varieties we know and
love today made their way through import and trade over the years.
KALEIODOSCOPE OF BENEFITS:
Kale
is a member of the brassica family of vegetables, whose relatives include
Brussels sprouts, broccoli, cabbage, cauliflower, collards, and kohlrabi.
Touted as one of the most nutritious foods on the planet, ounce for ounce kale
packs a mean array of vitamins, minerals, and phytochemicals that should not be
overlooked!
◼ GRUB ON GLUCOSINOLATES: This funny sounding word (glucosinolate) is a
phytochemical (plant-based chemical) that is converted into potent immune supportive
molecules in the body known as isothiocyanates, or ITCs. ITC’s have been shown,
in vitro, to potentiate the cell death of harmful/out-of-control cells within
the body, as well as may deactivate some harmful forms of estrogen.
a. DETOX DIVA: Glucosinolates assist the body in its various
stages of detoxification, specifically Phase I and Phase II, which must occur
in synergy in order to remove toxins (completely) from the body.
b. DEACTIVATE THE DETONATORS: Compounds known as
isothiocyanates have been shown, in vitro, to potentiate the programmed cell
death (apoptosis) of potentially harmful/out of control cells! They may also
help support the conversion of some harmful forms of estrogen in the body.
◼ ACE STUDENT: One cup of kale provides 98% of
the daily value of Vitamin A, a fat-soluble vitamin that has a plethora of
functions in the body.
a, SUNGLASSES @ NIGHT: Vitamin A is an essential component of the
protein (rhodopsin) that allows us to see at night. When our retinas are
influenced by light waves, a series of events which requires a form of vitamin
a (cis/trans retinal) occurs and signals the optical center of the brain so
that we can process what we see!
b. BONE UP: Vitamin A favors proper bone
mineralization, so that we can grow strong matrices of bone instead of fragile
piles of ill-formed bone deposits.
◼ MUNCH ON MANGANESE: While this
mineral is less mentioned then the similar sounding magnesium, it is an
important factor in bone formation, collagen production (goodbye fine lines and
wrinkles,) and blood sugar control. One cup of kale provides you with just
about 1/3 of your daily needs!
SELECTING & STORING:
Kale
is available all year round, but the cooler weather stimulates the plant to
produce and store more sugar, meaning you get sweeter and less bitter-tasting
leaves. Select bunches of ORGANIC leaves that are deep in color (green or red,)
with no yellow spots. Sturdy stems and leaves, as well as no-limpness are signs
of freshness, and once bought, store wrapped in lightly moistened paper towels
in the crisper drawer of your refrigerator.
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one (or all) of my culinary nutrition
workshops, every Wednesday from 6-7:15! See October’s line-up below, and be
sure to snag your spot, as space is limited!
OCTOBER TRUE KITCHEN COOKING CLASS
GUT HEALTH 101
WEDNESDAY, OCTOBER 18TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
Hippocrates, the Father of Medicine
stated, “all disease begins in the gut.” With over 100 trillion bacteria making
up the human MICROBIOME (the environment within each and every one of us
that is home to an array of bacteria,) an imbalance in this immense system can
affect immune, cognitive, hormonal, and even cardiovascular health! Gain
insight into the wonderful world of beneficial bacteria, the many interactions
they have within the body, and how we can maintain the friendly-flora that
reside inside of us through the foods we eat. Welcome the good, crowd out the
bad, and come hungry to this not-to-miss dive into how to attain a good gut!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
COCONUT KISSED
KALE, AVOCADO, & EGG BAKE
Serves 4
I
prefer the DINO or LACINATO (cavalo franco) varietal of kale, which as the
Romans noted, have leaves that resemble the “scales of a dinosaur. “I find the
leaves tenderer, less bitter, and better for introducing to kale-naysayers.
This recipe uses lacinato, but any variety will do, just make sure you remove
the rib from the curly varietals, as they are too woody to eat when simply
sautéed.
1 bunch ORGANIC
lacinato (dino) kale, very thinly sliced into ribbons
1 small leek or 1/4
cup yellow onion, halved and sliced into very thin rounds
1 tsp. minced
garlic OR fresh ginger
2 organic pastured
eggs
½ avocado, sliced
1 tbsp. unrefined
coconut oil
1 tsp. toasted
sesame seeds
Preheat oven to
325F. In a skillet, heat coconut oil over medium heat, add leek or onion, and
garlic. Cook until translucent, stir in kale, and sprinkle with sea salt. Cook
until kale is just wilted, and garlic is fragrant, about 3-5 minutes. Portion
kale into buttered ramekin dishes (8-10 ounce each.) Crack eggs into a separate
bowl (to avoid shells) and “nest” each raw egg into the kale mixture. Bake for
12-18 minutes until eggs are cooked to your liking. Top with sliced avocado,
sesame seeds, and a splash of hot sauce or fresh lime juice if preferred.
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