Getting Stronger with Kale!

Sauteed Kale:

It’s the end of January when most people fall off their new workout regime or diet.  I’m getting stronger with mine! I made a vow with myself that this year there is no going backwards.  I’m working on forward movement in every part of my life.

Better health, body, mind and soul! Just better overall!  And I love to eat dark, leafy greens…

My favorite vegetable at the moment is Kale.  As a matter of fact, I cook kale at least once a week and my kids absolutely love it.  It’s so easy to make and there’s so many recipes to choose from.  Kale tastes great and it’s so healthy.  Kale also stays fresh in the refrigerator for up to 10 days.  I buy a big bunch of kale at the farmers market or when I’m in rush, I pick up a pre-wash, pre-cut bag at Trader Joe’s.

Trust me on this!

Ali in the Valley

Photo by: Ali

Sauteed Kale Recipe:


1 1/2 pounds young kale, stems and leaves coarsely chopped 3 tablespoons olive oil 2 cloves garlic, finely sliced 1/2 cup vegetable stock or water Salt and pepper 2 tablespoons red wine vinegar


Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored.

Raise heat to high, add the stock and kale and toss to combine.

Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated.

Season with salt and pepper to taste and add vinegar.

Information on Kale:

Kale or borecole is a form of cabbage either green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. The species Brassica oleracea contains a wide array of vegetables, including broccoli, cauliflower, collard greens, and brussels sprouts. The cultivar group Acephala also includes spring greens and collard greens, which are extremely similar genetically.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.

#kale #sauteedkale



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