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Here is some nutritional information about kale. One cup of cooked kale contains the following daily recommended values;
- vitamin K – 1327.6%
- vitamin A – 354.1%
- vitamin C – 88.8%
- manganese – 27%
- fiber – 10.4%
- copper – 10%
- tryptophan – 9.3%
- calcium – 9.3%
- vitamin – B69%
- potassium – 8.4%
- iron – 6.5%
- magnesium – 5.8%
- vitamin E – 5.5%
- omega-3 fats – 5.4%
- vitamin B – 25.2%
- protein – 4.9%
- vitamin B – 14.6%
- folate – 4.2%
- phosphorus – 3.6%
- vitamin B – 33.2%
- Calories (36) – 2%
As you can see, it is one hell of a healthy veg. It can be used in soups, stews, raw veggie shakes or smoothies, sauteed or combined with other veg like in the recipe below. Kale has been proven to enable certain genes that help with the creation of antioxidants that help prevent cancer growth.
Kale with Caramelized Onions Recipe
- 1 to 2 tablespoons extra virgin olive oil or coconut oil
- 1 small to medium red onion, cut into crescent moons
- 1 large bunch kale, thinly sliced
- Herbamare or sea salt to taste
- Heat a large skillet over medium-low heat. Add the oil and then the onions. Add a few dashes of sea salt which helps draw out moisture and caramelize the onions.
- Sauté onions for 7 to 10 minutes or until browned, and very fragrant. Keep the temperature steady and on the lower side so they don’t cook too quickly and burn.
- Add the kale and sauté for 5 to 10 minutes, depending on the tenderness of the kale and desired doneness. You can add a few tablespoons of water to quickly finish the cooking by steaming if desired.
- Season with Herbamare or sea salt to taste. Serve warm.
Many thanks to nourishing meals for this recipe idea.