Is kale healthy for you? Kale yeah it is!
If you’ve set foot in a grocery store or juice bar in the last decade, you’re aware that kale is having something of an extended moment in the spotlight. A relative of cauliflower, broccoli and Brussels sprouts, this hearty veggie is the all-star of leafy greens.
But, is kale healthy? As you’ll soon find out, there’s a reason they call it a superfood…
For one thing, kale is high in quercetin, a flavonoid that’s been linked to reduced blood pressure and the prevention of cardiovascular disease. For another, it’s high in kaempferol, also a flavonoid, which studies show reduces the risk of chronic diseases, including cancer. It’s also high in Vitamin C, a hard-working water-soluble antioxidant that hunts down cell-damaging free radicals in the body, but the quercetin and kaempferol go beyond the work of antioxidants with antihistamine, antimicrobial properties that enhance memory and mood.
While kale is nutritious and delicious raw or cooked (see our BKT Flatbread recipe below), or as an ingredient in juices and smoothies, several companies are developing new ways to ingest this little ruffly-veggie-that-could. We’re excited about these additions to the Functional Foods industry because they help give consumers more choices for plant-powered nutrition in every aisle of the supermarket. Here are a few of our favorites:
Cal-Snax Kale Poppers
These little leaf-shaped crunchies are made from a blend of puffed rice, lentil and kale. They come in three flavors: sea salt, ranch, and tangy smoky barbecue. Gluten-free and free from soy or MSG, each one-ounce serving contains a whopping four grams of plant protein.
Mediterra Nutrition Savory Bars
Owned by a Greek expatriate in search of more foods that reflect the Mediterranean diet of his homeland, Mediterra makes a series of snack bars whose principal ingredient is kale. Check out the Savory Bar with Kale & Pumpkin Seeds, which won the 2016 Best New Product Award in the Healthy Snacks/Bar Category by Convenience Store News.
Happy Baby Pouches
One of the most widely kale-friendly markets is baby and toddler foods. These squeezable pouches by Happy Family Brands blend apples, kale and avocado into a creamy baby food that’s convenient on the go. (Best of all, we love the way Happy Family gives a shout-out to Grimmway Farms as its source for organic kale!)
Looking for a truly delicious way to introduce more kale nutrition into your diet? Try this tempting combination of savory super-kale and smoky bacon. It’s sure to please both health-conscious eaters and comfort-food junkies alike.
BKT (Bacon, Lettuce and Kale) Flatbread
Serves up to 8
Ingredients:
1 pound pizza dough
4 cups lacinato/Tuscan kale, stems and ribs removed, leaves coarsely chopped
6 slices applewood-smoked bacon, coarsely chopped
1 cup cherry tomatoes, halved
1 1/2 cups Pecorino-Romano cheese, shredded
olive oil
pepper
Instructions:
Place a pizza stone or large cookie sheet in the oven. Preheat oven to 500 degrees F.
In a sauté pan over medium heat, fry the chopped bacon, about 7 minutes. Remove from the pan and drain on a plate lined with paper towels.
Fill a medium pot with 3 inches of water and bring to a boil. Add kale and cover with the lid. Steam until kale is tender, about 3 minutes. Drain kale, rinse with cold water, and squeeze excess. Set aside.
On a lightly-floured surface, roll out the pizza dough into a 14” circle and transfer to a sheet of parchment paper. Remove stone or cookie sheet from oven and use the parchment to transfer the dough to the hot surface. Brush evenly with a film of olive oil, then layer on kale, followed by cheese, bacon and tomatoes. Season with pepper and bake in oven until the crust is lightly browned and puffy, 10 to 15 minutes. Drizzle with oil before serving.