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Kale belongs to a family of plants known as crucifers named for their four-petal flowers that are arranged in the shape of a cross.

Like all crucifers, Kale contains cancer fighting compounds called glucosinolates.Though they make kale bitter, glucosinolates are the reason that kale is such a superstar in vegetable nutrition. The crucifers with the most glucosinolates are kale and Brussels sprouts.

Photo Credit: Lisa Missenda

Photo Credit: Lisa Missenda

Kale has a combination of phytonutrients that make it uniquely equipped to fight inflammation. Kale has an extremely high ORAC rating (oxygen radical absorbance).

Kale is rich in vitamins A, C and K as well as iron and calcium. In fact, one serving of Kale has more calcium than 6 oz. of milk and more fiber than three slices of whole wheat bread (Robinson, 2013).

Kale is best when eaten fresh. Raw kale has more nutrient value than cooked; and when cooking it is best to steam or sauté it just long enough for the leaves to wilt. Overcooking will give it a strong sulfurous odor (Robinson, 2013).

Best when freshly harvested, the longer it is stored in the refrigerator, the more bitter it becomes, and it loses close to 80 percent of its health benefits. Look for kale with firm, deeply colored leaves and moist, hardy stems. Leaves should be fresh and green, never wilted.

 

References:

  • Robinson, J. (2013). Eating on the wild side. Little Brown & Co: New York.
  • The World’s healthiest Foods http:// http://www.whfoods.com/
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The stats helper monkeys at WordPress.com mulled over how this blog did in 2010, and here’s a high level summary of its overall blog health:

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A Boeing 747-400 passenger jet can hold 416 passengers. This blog was viewed about 1,400 times in 2010. That’s about 3 full 747s.

In 2010, there were 32 new posts, growing the total archive of this blog to 42 posts. There were 12 pictures uploaded, taking up a total of 3mb. That’s about a picture per month.

The busiest day of the year was January 6th with 70 views. The most popular post that day was Gluten-free Pancakes and Chocolate Chip Cookies .

Where did they come from?

The top referring sites in 2010 were websites.integrativenutrition.com, WordPress Dashboard, opencongress.org, mail.live.com, and facebook.com.

Some visitors came searching, mostly for corn on the cob, kale vegetable, corn cob, truth about caffeine blog, and nutrition blog.

Attractions in 2010

These are the posts and pages that got the most views in 2010.

  1. Gluten-free Pancakes and Chocolate Chip Cookies January 2010
  2. Recipes November 2009 3 comments
  3. Thanksgiving Holiday Survival tips: November 2010
  4. Events December 2010 1 comment
  5. Resources December 2009

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