wellness wednesdays

Welcome to Wellness Wednesdays where an ingredient will be a focus, giving you nutritional benefits and also a way of using it mindfully in your daily nutrition.

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:

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 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.

Green Smoothy Bowl: FEATURING KALE

While many foods provide a complex range of nutrients, supergreens are considered one of the best sources of nutrition available. The supermarket is full of greens—kale, chard, spinach, lettuce—but the term supergreen typically refers to a small group of greens from the algae and cereal grass families.

Supergreens are packed with a wide array of vitamins, minerals, proteins, and enzymes that are easily absorbed by the body. They contain high levels of chlorophyll and antioxidants. Because of their highly concentrated nutrient profile, supergreens are believed to help boost the immune system, reduce inflammation, detoxify the body, and promote healthy digestion.

The key ingredient of these health benefits appears to be the chlorophyll, which helps lower the pH balance of the body, thereby making the body more alkaline and reducing the acidity that is associated with health problems such as arthritis.

The antioxidants in supergreens are a line of defense against free radicals, which contribute to disease and aging. The enzymes offered by the supergreens appear to aid digestion.

Without a degree in science or nutrition or an understanding of antioxidants, enzymes, and chlorophyll, here are some of the benefits that people who consume supergreens report: increased energy, reduced cravings for sweets, and an overall sense of clarity and well-being.

SUPER GREEN BOWL RECIPE

1 serve supergreens powder

1 cup mixed green vegetables ( bok choy, cucumber, LOTS OF kale )

1 Serve WPI in Banana or Vanilla

1 Tray of ice

½ frozen Banana

1 Serve Coconut Water

Mixed Fruits, Diced( Strawberries, Kiwi, Pomegranate, Banana, Dragon Fruit, Grapes, Shredded coconut)

Granola

Seed Mix

Place the green vegetables, supergreens, frozen banana, ice, wpi, coconut water in the Nutri Ninja. Blitz until smooth. If too watery add more ice. ( sometimes you may need to take out half of the smoothy before adding the ice. Keep this for tomorrows breakfast ad add ice )

Pour into a bowl and top with all of your fruits, granola and seeds.

KALE CHIPS

These are a quick and easy side or snack, that are flavoursome and amazingly healthy

1 bunch of Kale ripped apart

2TBS coconut Oil

Zest on 1 Lemon

2 Garlic Cloves chopped finely

1 tsp paprika OR sumac

Massage the oil into the kale leaves and place in a baking tray.

Sprinle with the garlic, lemon zest and paprika/sumac

Place in oven and bake on a moderate heat until the leaves are CRISPY

KALE PESTO

A great sauce to add with Zoodles

85g pine nuts

85g parmesan

3 garlic cloves

75ml olive oil

100g kale

juice of 1 lemon

Place all ingredients into a food processor and blend until snooth. This will make enough for 8-10 serves