Habitude Fitness

Try it Thursday: Kale!


Kale. Truly a super food and yet another reason to eat your dark leafy greens. Powerful in antioxidants, kale is coming to the aid to protect us against different types of cancers due to the carotenoids and flavonoids found in its leaves. As a person who suffers from inflammatory response issues, I am always looking for more natural anti-inflammatories. Kale is a food I reach for often.

One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders. -mindbodygreen.com

Our immune systems, hydration, and metabolisms are being attacked constantly by our choices, illness, stress, and toxins. Kale contains very high amounts of vitamin C which can help to regulate all of these very important systems in our body.

Kale is a full of fiber and is a great detox food. Place it in a smoothie and you can enjoy a delicious and nutritious drink that will keep you full and help you…move things along!

Whole Foods has a great resource that will tell you why kale can lower your cholesterol and how eating it steamed will do a better job at that than eating it raw. Check out how to select and store kale, the history of kale, how to enjoy it (I have already tried a few of these easy and tasty recipes!), the nutritional profile, and more. This is truly a top-notch reference!

I have come across a few incredible kale salads over the last couple of years. The secret I savor the most is marinating the kale leaves. Here is one of my favorites! Enjoy!

Kale Salad
Ingredients and Instructions

  • 5-6 cups kale, washed and cut with kitchen scissors into thin strips.
  • 1/2 cup dried unsweetened cranberries.
  • 1/2 cup pine nuts.
  • 1/2 cup diced red onions.
  • 1/2 cup cherry red tomatoes
  • 1/3 cup feta or goat cheese.
  •  juice of one lemon
  • 2 fresh diced garlic cloves
  • 1/4 cup olive oil
  • 1/2 cup balsamic vinegar
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper

Mix kale, cranberries, tomatoes, nuts, onions in a glass bowl. In a separate dish, mix lemon juice, olive oil, vinegar, salt, pepper, garlic to make a dressing. Pour dressing over kale and toss to coat evenly. Refrigerate for at least 4 hours, overnight 6 hours or more is best! Before serving, toss in feta cheese or goat cheese. -toneitup.com
(I like to leave on the side for those with lactose intolerance.)

You may also enjoy Dr. Ann’s Cure All Kale Salad

Another easy and fun way to enjoy kale is to make kale chips!

How to make kale chips:
First, make sure the kale is good and dry. Then tear the kale into pieces. Bake the pieces at 350 degrees for about 12 minutes. You can spray the kale with a little EVOO. Sprinkle the chips with a little sea salt or cayenne pepper when they come out of the oven. Fantastic!

Did you know kale does not grow well in the hot summer months? That is why we are coming up on a great time here in late summer to plant some kale before the first frost for some fall and winter harvest. Check out this great blog to see if growing some of your own kale is something you might be up for! (But be sure to share with me!)

The truth is kale is a powerhouse and real men eat it. (Move over Popeye!) It is rich and it is dense and it is one of the healthiest foods on our planet. If you are not eating it, you should be. If you are eating it, then great job! One thing I ask myself when I am preparing to make myself a meal or snack is: When is the last time I ate something green? Vegetables thrive in the summer, but in the cooler months, it gets tough; with the exception of kale. Let’s get creative with our kale recipes! I am looking forward to hearing how you are incorporating more of this super food into your day!

Your Trainer,

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4 CommentsLeave a comment

  • Love kale salads…I have become addicted to them! Here’s a link to another delicious one.


    • This is also a fantastic recipe Sarah has graciously shared with me in the past. I encourage anyone to try it! So good!

  • Great post, thank you for this! I tried making kale chips in a toaster oven once (and nearly set my kitchen on fire) but I will try again 🙂

  • This is among the best salads I’ve ever had. It’s a hit for potlucks! You’ve got to try it.

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