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Kale is a powerhouse of a vegetable

Monday, October 21, 2013

Kale is rich in vitamin A. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Foods rich in this vitamin are known to offer protection against lung and oral cavity cancers.

It is one of the excellent vegetable sources for vitamin-K . Vitamin K has potential role bone health by promoting bone formation and strengthening activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

Kale also contains high levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

This leafy vegetable is notably good in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamine, pantothenic acid, etc., that are essential for substrate metabolism in the body.

It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases and colon and prostate cancers.


And it is delicious too! Try some of these recipes and your family will say - "More please"


Artichoke, Kale & Ricotta Pie
www.thekitchn.com/recipe
-artichoke-heart-kale-ri-1
42441





Kale, Apple and Pancetta Salad
www.seriouseats.com/reci
pes/2012/02/serious-salads
-kale-apple-and-pancetta-s
alad.html





Garlicky Kale Flatbread Pizza
www.tablespoon.com/recip
es/garlicky-kale-flatbread
-pizza/1190ba60-1d17-49a6-
94e7-7fd7be410190






Kale & Smoked Bacon Quiche
allthingsnice.typepad.co
m/tastebuddies/2007/12/pos
t.html





Provenšal Kale and Cabbage Gratin
www.nytimes.com/2009/03/
07/health/nutrition/06reci
pehealth.html?ref=kale&_r=2&






Curried Potato Kale Galette
www.theglutenfreevegan.c
om/2012/03/curried-potato-
kale-galette-2/





Kale and Onion Pie
www.seriouseats.com/reci
pes/2012/01/kale-and-onion
-pie.html






Spicy Stir-Fried Tofu With Kale and Red Pepper
www.seriouseats.com/2012
/02/dinner-tonight-spicy-s
tir-fried-tofu-with-kale-a
nd-red-pepper.html?ref=obinsite






Kale Salad with Roasted Butternut Squash and Spiced Pecans
food52.com/recipes/7763-
kale-salad-with-roasted-bu
tternut-squash-and-spiced-pecans





Kale Salad with Apricots, Avocado, and Parmesan
www.thekitchn.com/lunch-
for-one-kale-salad-with-14
8328
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  Member Comments About This Blog Post:

IMEMINE1 10/29/2013 7:40PM

    emoticon

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MARCIE_BENTON 10/29/2013 3:24PM

    You make it look so good! I'll have to try it! emoticon

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MOTHEPRO 10/22/2013 7:20PM

    emoticon

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WEDDWT 10/22/2013 6:10PM

    Kale is one of my favorite greens, have you noticed that the price has gone up at the grocery store since it has become "popular"? Thanks for the recipes, Yvonne!

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TIME2BLOOM4ME 10/22/2013 2:48PM

    I enjoy kale. Thank you !

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L*I*T*A* 10/22/2013 10:10AM

    love love kale!!!

yummmmmmmmmm

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DS9KIE 10/22/2013 9:58AM

    yum kale

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DAYSPRING-STAR 10/22/2013 8:49AM

    Thanks for sharing. I already know that I love cooked kale. And have made kale chips in the oven; yum! I also like raw kale in my smoothies. However have not done too much experimentation yet with raw in salads... can't wait to try the last two salad recipes.

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ERIN1957 10/22/2013 8:22AM

    What would we every do without our greens?! Kale is on every shopping list. I love kale with anything and everything so versatile...and oh so good!

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WISLNDR 10/22/2013 5:26AM

    Yes, Kale! One of my daily vegetables and a favorite!!

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GLAMNGLOWDIVA 10/22/2013 2:58AM

    I love kale. Everything here looks so good.

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WILLOW49 10/21/2013 10:40PM

    I can't eat kale because of the high potassium content, but my dh sure loves it! Thanks for the recipes :)

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DEFIANTVEGAN 10/21/2013 10:21PM

    These look so delicious!

Yum thanks for the post. I have kale and I have sweet potato I might just make a stir fry with that. emoticon

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PETALIA 10/21/2013 9:51PM

    I just read 'Who Made That Kale', a short article in the NY Times Magazine this evening.: http://www.nytimes.com/2013/10/20/m
agazine/who-made-that-kale.html
?emc=eta1

Some facts from the article: 1.) The Greeks boiled and ate kale as a cure for drunkenness. 2.)The nutrients in kale help to make us feel optimistic and ward off depression.

Dinner tonight contained a full bunch of Lacinato Kale softened with lemon and lime juices, dandelion greens, and various other salady things. Hurray for raw kale!

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TERRY0217 10/21/2013 9:37PM

    Wow...thanks for the Kale info and for the recipies...I'm going to have to try them out!

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