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The Power of Kale Print

Posted on December 1st, 2015
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Kale PowerIf you’ve been hearing more about kale lately, it’s for good reason. Leafy green kale is one of those nutritional powerhouses that packs a nutritional punch for very few calories.

A member of the Brassica family (which includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts) one cup of chopped kale is thought to provide anti-cancer benefits, and includes over 100% of the Daily Value of vitamins A, C, and K*. It is also a good source of copper, potassium, iron, manganese, and phosphorus. All this for around 30 calories a cup. Try these quick tips to add kale to your day:

  • Rinse fresh kale, chop it finely, and add it to soups, stews, stir-frys, or salads.
  • Steam kale for five minutes to make it more tender.
  • Substitute it for spinach or collard greens in recipes.
  • Add a cup to your favorite HMR entree.
  • Make kale chips by slicing kale into bite-size pieces, spritz with olive oil spray, add a pinch of salt, and bake for 10-15 minutes at 350 degrees. Let cool, then crumble the chips and add to an HMR Entree. (Try with Chicken Pasta Parmesan or Lasagna with Meat Sauce.)
  • Toss a cup of frozen kale into your HMR Shake (we recommend blending with a cup of mixed berries and a tablespoon of fat-free cheesecake pudding mix. (You won’t even notice the kale!)

*Note: Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet..

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