It’s 4:30 pm and you still haven’t decided what to make the family for dinner. Chaos is impending. We’ve all been there. Solution: We absolutely love this EASY recipe that ensures your kids will get the wonderful benefits of kale (see below), plus a balanced and delicious meal and all by 5:30 pm. Use whole wheat pasta for additional protein, and top with parmesan cheese and some fresh basil. I like to also serve with a side of non-GMO, organic Wildwood tofu that has been lightly sautéed with toasted sesame oil. My daughter was begging for seconds (and thirds!) and my 4-month old will get the benefits of kale through my breastmilk. I love this recipe because it completely eliminates the common “bitter” taste of kale and masks it in a rich, delicious, and fresh pasta sauce. This doesn’t taste too different from traditional pesto made with basil. (You can also add basil to this recipe). Simply delicious.

Kale Pesto Recipe 1

Makes about 1 1/2 cups
Blanch 4 garlic cloves for 2-3 minutes; remove from water with a slotted spoon. In same water, blanch 1 bunch of stemmed kale for 30 seconds; drain. Purée garlic and kale in a food processor; with motor running, gradually add about 3/4 cup extra-virgin olive oil, about 1 cup grated Parmesan, and 1 Tbsp. fresh lemon juice; season with kosher salt and freshly ground black pepper. Use pesto to dress cooked pasta (using the same water to soak up the nutrients from the blanched kale) of your choice or as a sauce for vegetables or fish.

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:
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1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food. 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.
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Sources:

Photo credit: Francesco Dibartolo

Notes:

  1. From my sister’s trove of wonderful recipes
  2. http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html