7 Ways To Get More Nutrient Rich Kale Into Your Diet
Kale scores a perfect 1000 on Dr. Furman’s ANDI, Aggregate Nutrition Density Index.
Kale is low in calories, high in fiber, and has no fat. It is excellent for aiding digestion and eliminating toxic waste from your body and is loaded with essential vitamins and minerals, including folate, magnesium, vitamin B6, potassium, calcium, and vitamin K.
Research shows kale is beneficial for protection against diabetes, heart disease and stroke, kidney stones, and cancer, and enhances skin, bone, and hair growth.
Kale is one of those super power green veggies you really can’t get enough of. It’s not only delicious but is highly nutrient dense so highly beneficial for your overall health and well-being.
Keep in mind that even if you don’t like kale you can still get it into your diet with a little creative thinking and an open mind.
Option 1 – Gently Rub It Into Your Salad
Kale is a bit of a tough salad and when you wash it and rub it down you will actually take some of the toughness out. So give it a good rub and squeeze before you blend it in with your spinach and/or lettuce leaves and you won’t even know it’s there; but your body will!
Option 2 – Warm It Up
Raw kale can get boring, so why not warm it up a little by grilling it over olive oil and enhance its flavor by adding some garlic, onions, and a few mushrooms and nuts. You can add any sort of spices, or herbs, like basil or even oregano for an Italian flavor.
Option 3 – You Like Chips Don’t You?
Kale chips make super healthy and tasty snacks when you make your own they are even better. All you need to do is wash and cut the kale leaves into bite size pieces. Season with salt and pepper, place on a parchment paper over a baking sheet and drizzle with olive oil. Pop them into your 350 degree oven for 10-15 minutes, or until lightly brown. Yummy!
Option 4 – Add Kale To Soup
Whether you are just enhancing the soup you bought or making it from scratch, kale is an excellent addition to kick the flavor up a few notches along with the nutritional benefits. This is especially useful if you don’t like the taste of kale so much as it will be drowned out by the soup. Medical News Today reports that the high water content and fiber make it an excellent means of maintaining a healthy digestive tract.
Option 5 – Use It In Your One Dish Dinners
Whether you are making a stew, stir-fry, casserole, or homemade one-pot dinner, adding kale is going to enhance the flavor, add substance, and of course kick you deep into the healthy zone. Moreover, if you happen to suffer from an iron deficiency, kale is an excellent food choice to up your levels, increasing your energy and preventing further damage from this nutritional deficiency.
Option 6 – Use It Instead Of Lettuce Or Romaine On A Burger, Chicken Sandwich, Or Sub
Kale is a great option to add nutritional value and change the flavor of your favorite burger or sandwich. Iceberg lettuce has very few nutrients, which makes kale an awesome alternative. Keep in mind if you don’t really like the toughness of kale; just soak it in water for a few minutes to soften it up.
Option 7 – Toss It Into The Blender or Juicer
This is the perfect disguise if you just don’t like the flavor of kale. When you add it to your smoothie or juicer, you can reap the rewards nutritionally and easily mask the flavor with your favorite fruit or nonfat yogurt.
Try a handful of kale, cup of spinach, 1 cup of milk, 1 banana, and a cup of your favorite berries. An awesome way to start your day.
By incorporating kale into your day, you are only going to build your body and mind stronger. Loaded with a whole whack of essential vitamins and minerals, kale is one of those vegetable you need to make a point of eating on a daily basis.
Challenge yourself to get creative with kale and your body and waistline will be smiling!