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Learn to Love: Kale

So you know you should be eating dark leafy greens, since they're great sources of iron, fiber, and calcium. Lettuce and spinach are green, but not nearly as nutritious as kale. This curly green veggie is part of the same family as cabbage and Brussels sprouts, and is so good for you because it contains phytonutrients that help prevent cancer. Kale also contains the flavonoid called maempferol, which may help prevent ovarian cancer. This hearty green veggie is also great for cleansing and detoxifying your system, and is a rich source of vitamin A. One cup of cooked kale will give you 36 calories, 7.3g of carbs, 2.6g of fiber, 2.5g of protein, 94 mg of calcium, 2 mg of iron, 88.8 mg of vitamin C (that's surprising), and 510 mg of vitamin A (wow).

So we can agree that kale is good for us, but if it's cooked the wrong way, you won't want to eat it. Want to see how I make kale? Then

  • Boiling kale can make it squishy and flavorless (not to mention less nutritious), so I like to steam mine. Put some water in a steamer pot and place it on the stove on high. Wash three kale leaves and place them in the steamer once the water is boiling. Steam for a few minutes — you'll know it's ready when the leaves are tender and bright green in color (don't over cook it).
  • Take the leaves out and pour one tablespoon of tamari and one teaspoon of sesame oil on them and mix well.
  • Then sprinkle one tablespoon of toasted sesame seeds (or regular ones) on top and enjoy.


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