Consider Adding This Trick to Your Immunity-Protecting Tool Bag!
If you’ve read my articles over the years, you know I’m a big believer of taking responsibility for our health by deliberately doing all we can to keep the immune system strong. And winter is an especially important time of year to be diligent with this.
So here goes another stab at the strong-immune-system song. Today’s tune is focused on KALE. You all know it’s a cruciferous vegetable. And like cabbage, broccoli and cauliflower, it has large, edible leaves with a tough central stem.
Typically dark green, kale is available in a variety of colors, including purple. The edges of the leaves are either flat or curly. When you buy kale, you’ll normally find it sold whole or pre-chopped, and it can be eaten raw or lightly cooked.
And buy it you should, because this veggie is a powerhouse immune system protector. For instance, just look at these 5 top health benefits of kale:
FOUR TIMES THE VITAMIN C and TWICE THE SELENIUM OF SPINACH! It’s also loaded with vitamin E and beta-carotene.
SUPER SOURCE OF CALCIUM and VITAMIN K (which partners with vitamin D). So, kale not only helps protect the immune system, it supports healthy bone metabolism as well.
SOLID SOURCE OF POTASSIUM and other nutrients that support not just the immune system, but heart health, too. Kale also contains manage cholesterol, thanks to substances that bind to it.
NUTRIENT DENSE, KALE CONTAINS SUOFORAPHANE and INDOL-3-CARBONAL. Thus, not only does kale stave off colds and flu, it protects you from cancer.
PACKED WITH THE PHYTONUTRIENTS LUTEIN and ZEAXANTHIN. Kale protects your vision and knocks the risk of cataracts and age-related macular degeneration on its rump!
Benefits of this divine vegetable out of the way, let’s talk preparation. We’re all familiar with steaming it and tossing it into soups and stews. But are you aware that with a little extra prep time, it can be eaten raw in salads?
Food researcher and writer, Alice Knisley Matthias, shared some very helpful information on this topic on the All Recipes site (www.allrecipes.com). The main reason folks don’t eat it raw is because of its tough texture (it’s tough to chew). That’s what results from it being so high in fiber. She says, however, that this drawback can be overcome if you massage the leaves before chopping.
Here's how: Wash the kale and remove the leaves from the stems. Tear the leaves into smaller pieces and rub them in your hands with olive oil and salt. Continue to massage the kale to distribute the oil evenly over the surface of the greens. Work the pieces until they just begin to wilt — but don't overwork them so you end up with a pile of mush.
The reason this method works well for kale is simple. The rubbing and kneading tenderizes it, making it much easier to chew and digest. It just takes a few minutes to prep raw kale for salad, so you might want to seriously consider adding this trick to your immunity-protecting tool bag this winter.
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So here goes another stab at the strong-immune-system song. Today’s tune is focused on KALE. You all know it’s a cruciferous vegetable. And like cabbage, broccoli and cauliflower, it has large, edible leaves with a tough central stem.
Typically dark green, kale is available in a variety of colors, including purple. The edges of the leaves are either flat or curly. When you buy kale, you’ll normally find it sold whole or pre-chopped, and it can be eaten raw or lightly cooked.
And buy it you should, because this veggie is a powerhouse immune system protector. For instance, just look at these 5 top health benefits of kale:
FOUR TIMES THE VITAMIN C and TWICE THE SELENIUM OF SPINACH! It’s also loaded with vitamin E and beta-carotene.
SUPER SOURCE OF CALCIUM and VITAMIN K (which partners with vitamin D). So, kale not only helps protect the immune system, it supports healthy bone metabolism as well.
SOLID SOURCE OF POTASSIUM and other nutrients that support not just the immune system, but heart health, too. Kale also contains manage cholesterol, thanks to substances that bind to it.
NUTRIENT DENSE, KALE CONTAINS SUOFORAPHANE and INDOL-3-CARBONAL. Thus, not only does kale stave off colds and flu, it protects you from cancer.
PACKED WITH THE PHYTONUTRIENTS LUTEIN and ZEAXANTHIN. Kale protects your vision and knocks the risk of cataracts and age-related macular degeneration on its rump!
Benefits of this divine vegetable out of the way, let’s talk preparation. We’re all familiar with steaming it and tossing it into soups and stews. But are you aware that with a little extra prep time, it can be eaten raw in salads?
Food researcher and writer, Alice Knisley Matthias, shared some very helpful information on this topic on the All Recipes site (www.allrecipes.com). The main reason folks don’t eat it raw is because of its tough texture (it’s tough to chew). That’s what results from it being so high in fiber. She says, however, that this drawback can be overcome if you massage the leaves before chopping.
Here's how: Wash the kale and remove the leaves from the stems. Tear the leaves into smaller pieces and rub them in your hands with olive oil and salt. Continue to massage the kale to distribute the oil evenly over the surface of the greens. Work the pieces until they just begin to wilt — but don't overwork them so you end up with a pile of mush.
The reason this method works well for kale is simple. The rubbing and kneading tenderizes it, making it much easier to chew and digest. It just takes a few minutes to prep raw kale for salad, so you might want to seriously consider adding this trick to your immunity-protecting tool bag this winter.
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
Sources:
- www.healthyforlifemeals.com
- www.vertigro.com
- www.theideamom.co
- www.gardenerspath.com
- www.fitfoodiefinds.com
