Kale

If you have never tried Kale, now is a great time to try it since it is a winter vegetable. Kale comes from a family of vegetables that include cabbage, brussel sprouts and collards.

Kale offers a hefty dose of the phytonutrients, which are thought to activate detoxifying enzymes in the liver and neutralize potentially carcinogenic substances, free radicals and other harmful compounds. The latest research has shown the incredible benefits derived from kale that may contribute to the lowered risk of several types of gene-based cancers like breast and colon.

Choose kale that has a deep, rich green color with firm leaves and on the smaller side. Smaller leaves tend to be more tender and have a milder flavor than the larger leaves. Always rinse your vegetables thoroughly and keep wrapped in damp paper towels, sealed in a plastic bag in your refrigerator drawer. Kale should be eaten within a few days of purchase, since the prolonged storage can often leave a bitter taste to the leaves.

Preparation of kale is so versatile, you'll wonder why you never included it in your diet. It can be added to all types of salads, soups, omelettes, roasts or even by iteself; sauteed with garlic and olive oil and enjoyed as a side dish.

Below is a favorite recipe of mine which we have as part of a wholesome meal either for breakfast, lunch or dinner!

Sauteed Kale

2 Tbsp extra virgin olive oil
2 cloves garlic, crushed or finely chopped
1 large bunch raw kale, de-stemmed and chopped into small pieces
1/4 cup toasted nuts (we've used pine, almond, walnuts or pecans)

salt and freshly ground black pepper to taste

Heat olive oil in a large skillet over medium heat. Add garlic and sautee for about one minute. Add kale and sautee until it looks bright green all the way through (about 5 minutes). If your pan is small you may need to add kale in batches, as it will shrink as it cooks. Remove from heat and stir in pine nuts. Salt and pepper to taste, and serve immediately. I've added raisins to this dish as well and it compliments the flavor of kale well.