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sautéed kale with garlic
Foods That Cleanse The Body
In recent days I have found myself more and more interested in foods that have detox benefits for the body. Foods that should be consumed daily to help fight aging, cancer, diabetes, high cholesterol, and much more. So for a few days, I think sharing a little about some of these wonderful foods, is a must! I will start with a personal favorite of mine, kale.
Kale is a leafy green or purple superfood. Some claim it is the healthiest food you can eat. A member of the brassica oleracea species, which also includes vegetables such as brussel sprouts, broccoli, cauliflower, collard greens and cabbage. They are all naturally low in fat, cholesterol, sodium and calories, but rich in potassium, fiber, folic acid, beta-carotene and vitamins A, B6, C and K. Kale also contains thiamine, magnesium, niacin, riboflavin, calcium, iron and protein. A one cup serving of kale provides 1-2 grams of fiber. With approximately 30-35 calories per serving, you can get a good daily intake of fiber with few calories. The fiber contents of steamed kale make it good for lowering cholesterol levels too. Kale has both anti-inflammatory and antioxidant properties as well.
Kale contains isothiocyanates (ITC’s) which can detoxify the liver and have been linked to the reduction of many cancers. These five cancers are on that list: colon, breast, bladder, prostate and kidney cancers. According to the Linus Pauling Institute at Oregon State University:
- Isothiocyanates are derived from the breakdown of glucosinolates—sulfur-containing compounds found in cruciferous vegetables.
- Cruciferous vegetables contain a variety of glucosinolates, each of which forms a different isothiocyanate when hydrolyzed.
- Isothiocyanates, such as sulforaphane, may help prevent cancer by promoting the elimination of potential carcinogens from the body and by enhancing the transcription of tumor suppressor proteins.
All of these amazing health benefits should have you craving kale! So here is a simple way to prepare some delicious kale to enjoy.
Sautéed Kale With Garlic
2 bunches of kale, chopped and ribs and stem removed
3 cloves garlic, minced
3 T olive oil
1/4 tsp red pepper flakes
salt and pepper, to taste
In a large sauté pan, heat olive oil, and add garlic and red pepper flakes. Cook until the garlic is just lightly browned. Add the kale in batches, tossing it in the oil, each time. Repeat until all kale has been added to the pan. Cover the kale and sauté for approximately 5-6 minutes. Salt and pepper to taste. Mix well, and allow a little moisture to escape pan.
Enjoy kale as a side dish or serve it mixed into your favorite pasta as your main course. Delicious and easy!