Kale Yes!

What do you call a movie about leafy greens?

•

•

•

A Fairy-Kale! 

Ok, ok, even though you're rolling with laughter, we promise no more bad jokes. But actually, kale doesn't belong to the leafy green family at all. It's actually considered a cruciferous vegetable. 

Crucifer- wha?

Cruciferous vegetables are a diverse group of vegetables that grow in all sorts of colors, shapes and sizes. They are classified together because they are members of the mustard family and consist of foods you may be familiar with such as broccoli, cauliflower, cabbage, bok choy, brussel sprouts and, of course, kale. 

But why do we care?

Well, cruciferous vegetables are incredibly nutrient dense. Members of this veggie family are often rich in vitamins and minerals such as folate and vitamins A, C and K. These vitamins and minerals are crucial for a strong immune system and healthy cell growth.

Inflammation Fighting! 

Cue Carl Douglas. 

🎶Everybody was inflammation fighting🎶

🎶That kale was fast as lightning🎶

Ok, sorry, we promised no more jokes. But one of the great things about cruciferous vegetables are the amount of phytonutrients (pronounced 'fight-o nutrients') they contain. Phytonutrients are plant-based compounds that have been shown to have some serious inflammation fighting power. They also reduce the risk of developing cancers and prevent damage to other cells throughout the body.

Cooking with The Cruciferous

Cruciferous vegetables are known for being slightly more bitter than other vegetables. This makes a lot of us cringe when it comes to the idea of cooking with them. But fear not, there is a way to make these rancorous veggies something your family will actually enjoy getting more of. Here are a few ideas that may help: 

• Pair with something sweet to counter the bitterness
• For example, try adding apple, watermelon, or pears to a kale or arugula salad. 
• Roast vegetables to bring out the flavors of the natural sugars that make them sweeter
• Try roasting brussel sprouts and tossing them with savory flavors such as Parmesan cheese
• Sauteing can break down the toughness these veggies tend to have, making them easier and more enjoyable to eat. 
• Sauteing kale with some olive oil and vinegar until just slightly tender pairs well with nuts and garlic. 
• Boil them in soups!
• Chop up some kale, turnips or rutabagas and add to your favorite soups! 

Check out this awesome video for all the deets!

This Mediterranean soup has a healthy serving of kale and is absolutely delicious! 

Mediterranean Kale, Cannellini and Barley Stew

Ingredients:

• 4 Tbsp Olive Oil
• 590 g Onions, dice
• 605 g Carrots, diced
• 586 g Celery, chopped
• 64 g Garlic, mined
• 20 C Vegetable broth
• 1644 g Tomatoes, diced
• 800 g Barley
• 1.5 tsp Oregano
• 4 bay leaves
• 500 g Kale, chopped 
• 1644 g Cannellini beans
• 4 Tbsp Lemon juice

Directions: Heat oil in large pot. Add carrots, onions, celery and saute' 3 minutes. Stir in garlic and cook for 30 seconds. Stir in vegetable broth, tomatoes, barley, oregano, bay leaves and bring to a boil. Reduce heat, cover, and cook 20 minutes. Stir in kale, cook 10 minutes. Stir in cannellini beans, continue cooking until barley and kale are tender. Remove bay leaves. Stir in lemon juice and add additional vegetable broth or water to thin soup as desired. 

Make it a Meal

To go along with our yummy soup and cruciferous vegetables, add this tasty bruschetta to make it a complete meal. 

Authentic Bruschetta 

Ingredients:

• 4 Tbs Olive Oil
• 2-3 Ripe Tomatoes
• 4 slices Tuscan Bread
• 1 clove Garlic
• Kosher salt
• Chopped Basil

Directions: Marinate the chopped tomatoes in some of the olive oil for about 10 minutes. Toast the bread slices on a grill until golden brown. This can also be done in the oven or a toaster. Gently rub cut end of bread with a raw garlic clove. Top with marinated tomatoes, a sprinkle of salt and basil leaves. Drizzle with additional oil if desired. Bon Appetit'