Kale Recipes and Benefits

kale, greens, health, detox, weight loss

kale

If you like to eat healthily and have a lot of variety in your diet, you are probably familiar with kale and all of the fantastic benefits that go along with eating it. If you typically don’t make the healthiest food choices but know you should probably start, kale is a wonderful way to introduce a healthy choice into your diet.

Kale has recently gained notoriety for its leafy green goodness and its huge nutrient content. Thanks to the surge in popularity there are all kinds of tips for how to eat kale, as well as readily-available healthy kale recipes.

If you are looking for something easy and beneficial to help achieve a healthier lifestyle when it comes to your diet, reach out to us here at Balanced Care. One of our naturopathic doctors will be happy to help you with ideas on healthy food choices.

Health Benefits of Kale

kale

You can get so many fantastic benefits from kale that you might wonder why you haven’t yet added it to your diet. Kale is one of the world’s healthiest foods, and it is easy to include it in your diet so that you can reap the many rewards it has to offer.

Full of Nutrients

Kale is a nutrient-dense super-food containing vitamins A, C, K, and B-6. It also has good amounts of calcium and potassium. Just one serving of kale can deliver a huge and healthy package of nutrients that will help your body’s cells function effectively.

Antioxidants

Not only is kale full of nutrients, but it also contains powerful antioxidants like beta-carotene, and vitamin C.

Antioxidants have many fantastic abilities, such as helping to lower blood pressure, help to protect the heart, and even working as antidepressants.

The antioxidants found in kale may help establish lower glucose levels in type 1 diabetics and reduce the risk of heart disease. They may even have some anti-cancer effects.

Digestion

Kale can aid in digestion because it is high in fiber and water which help prevent constipation and keep you regular.

The List Goes On

There are many other excellent benefits of kale; the list goes on and on. The nutrients in kale impact everything from healthier hair and skin, to increased bone density, to anti-viral protection. This potent, nutrient-packed food can provide a considerable boost to your health and wellness routine. With so many benefits, you will be happy when you finally take the plunge and learn how to eat kale and make it a regular part of your diet.

Also Read: Healing Benefits of Garlic

Different Types of Kale

kale

With more than seven varieties of kale, you will easily be able to find this leafy green and add it to your diet. The most common types of kale are Tuscan, red, curly and baby. Each variety has a unique taste, from slightly bitter to sweet and tender.

You can enjoy trying different types and seeing what works best in the dishes you plan to prepare. You can’t go wrong with mixing it up and experimenting with different varieties

Tasty Ways to Add Kale to Your Diet

Now that you know how wonderful kale is for your body, you may be wondering which healthy kale recipes are worth trying. The good news is, kale’s popularity lends itself to a vast selection of recipes. It seems that everyone has a healthy kale recipe to share.

Kale Smoothies

Kale Smoothie

Many people throw a handful of spinach to their morning smoothies. How about also incorporating a serving of kale? When your smoothie includes delicious fruits, you won’t even realize you’re drinking your vegetables. It’s also a great, discreet way for kids to get their leafy greens.

Also Read: How to Prevent the Flu Naturally

Salads

Salads are one way to make adding this healthy food to your lifestyle a breeze. Try this Mediterranean Lentil and Kale Salad for a bold and tasty lunch. This simple but delicious Kale Salad with Beets and Wild Rice will make a wholesome meal with varying textures that will surely hit the spot.

Soups

A hearty and filling soup is a perfect way to use kale. Zuppa Toscana is a favorite soup that you might enjoy at your favorite Italian restaurant. It is sure to delight with its creamy and flavorful goodness. Another Italian favorite, Vegan Gnocchi Soup, is also a delicious way to enjoy kale.

Entrees

Meal

There are many fantastic ways you can enjoy kale in main dishes, too. The more you experiment with this powerhouse, the more you will discover how delicious it is. The benefits of this superfood soon will come second to the amazing taste and flavor you’ll enjoy.

Grilled Salmon with Kale Saute is a simple, yet tasty and healthy dish that is easy to prepare. You can also try this delicious Sweet Orange Chicken Over Kale to enjoy a yummy dinner served on a bed of kale and mushrooms. If you love pasta, you’ll be thrilled with this Scallop, Mushroom and Fennel Campanelle.

Enjoying Kale is Easy

With all of these fantastic recipes and more at your fingertips, you will love experimenting with kale in your meals and enjoying the powerful benefits. There are many choices available, so you won’t have to work too hard to add kale to your diet.

Make a Healthy Lifestyle Change Today

Change

The numerous health benefits of kale are clear. This great veggie allows you to add valuable nutrients, antioxidants, and vitamins to your diet. And with all of the healthy kale recipes that are readily available, you can’t go wrong.

Adding kale to your diet several times a week can improve your health and also add some variety to your meal planning with new ideas. The health benefits are well worth the simple addition of this nutrient-packed food.

If you are still wondering how kale can benefit you, and how to eat kale, reach out to Balanced Care, and we will be happy to guide you in your healthy eating journey. We believe that food is medicine, and we love to join our patients as they boost their food know-how and expertise.

Super Food – Yummy Kale Recipe!

kale

kale

Have you ever considered eating your greens, rather than admiring it as a garnish? While embarking on a detox protocol that required me to eat kale, I decided to try it. I have (had) a strong distaste for raw kale, so cooking it was my only option. Over time I have tried different recipes and it morphed into this one. I even continue making it post-detox. Tip – Lemon juice is the key to cutting the bitterness and adding flavor.

Greens are packed with antioxidants, vitamins and minerals, and when cooked correctly they are delicious. Kale is known for its high amount of Vitamin K which has recently been shown to help prevent various types of cancer. As a “super food”, kale is very nutrient dense and high in antioxidants. This recipe can be made using only kale, but the collard greens add flavor and texture to the recipe.

Kale and Collard Greens side dish

Ingredients:

½ bunch kale – chop and remove stem

½ bunch collard greens – chop and remove stem

1-2 cloves of garlic diced

1/8 cup diced red or yellow onion

2 tbsp olive oil

1/4 lemon

**1 tbsp white wine

Directions:

1. Place olive oil in medium sauce pan and turn to medium heat

2. Add garlic and onion when olive oil is warmed. Cook for 1 minute

3. Add kale and collard greens. Mix while cooking to make sure its cooked evenly.

4. **Optional: Add white wine for added flavor and liquid.

5. Remove from heat when greens are a bright green color. Do not overcook until they are brown – you will lose lots of good-for-you nutrients.

6. Squeeze lemon juice over greens and serve immediately

7. Enjoy!!

Eggs AND Oatmeal in Your Pancakes | Healthy and Easy

three eggs

breakfast, healthy, health, nutrition, weight loss, hormones, natural, holistic

There are so many reasons to love this recipe – its healthy, high in protein, quick, easy, and did I mention that its delicious!!? The eggs make this high in protein and adding nut butter will increase the protein even more. I started making this 7 years ago and it never gets old! It only takes 5 minutes to make and kids will love it too. Have fun with the toppings, just make sure they do NOT contain high fructose corn syrup. My favorite topping is peanut butter and raw honey! Apple sauce, jam, nut butter, maple syrup, or honey are other great options.

Ingredients

2 organic Eggs

1/4 cup of Old Fashioned Oatmeal (If avoiding gluten, be sure the oats say “gluten free” on the label)

1/8 tsp Cinnamon

Small amount of olive oil

Directions

1. Mix eggs, oats, and cinnamon together

2. Pour small amount of olive oil into non-stick pan

3. Pour mixture into pan

4. Cook on medium heat for 3-5 minutes

5. Flip pancake when first side is cooked – will flip easily when done

6. Top with your choice: peanut butter, almond butter, honey, maple syrup, apple sauce, jelly

7. Serve immediately

Servings: 1

Eggs

Free-range, organic, Omega-3 eggs are the best eggs to use, but are a little $$ so be sure to eat the yolk because that’s where the omega-3 is! Omega-3 and omega-6 oils are essential fatty acids found mostly in fish and meat respectively. Generally we consume too much omega-6 oils and not enough omega-3 oils. Free range eggs have a 1:1 ratio of Omega-6 to Omega-3 (much healthier ratio); whereas commercial eggs have a 19:1 ratio (yikes).  The egg yolks pack added protein, healthy fats, calcium, vitamin D, folate, and selenium.

What about cholesterol in eggs you might ask ~ its true that eggs are high in cholesterol, but if your cholesterol is normal the egg yolk will prevent your body from making more cholesterol. If you are concerned, buy the omega-3 eggs, because they help lower cholesterol or substitute 1 egg white per yolk.