Kale

Healthy Smoothie Recipes with Kale

About Kale

Kale was one of the most common green vegetables in Europe until the end of the middle ages.  Kale comes fromt eh same family of plants as cabbage, collard greens, broccoli, cauliflower, and brussels sprouts.  There are over 50 different varieties of kale, but it’s typically described by the different colors (light green, dark green, purple) and by the varying length of the stems.

Nutrition Benefits of Kale

Kale is a very rich source of vitamin A, vitamin C, vitamin K, vitamin B6, folate (B9), manganese, thiamin, riboflavin, vitamin E, iron, calcium, potassium, phosphorus, and panthothenic acid.

It’s also a great source of phytochemicals (a cateogory of antioxidants) – in paricular, the carotenoids Lutein and Zeaxanthin.

Kale has been linked to benefits related to prostate cancer, colon cancer, bladder cancer, eye health, protection from macular degeneration, heart disease, arthritis, heart disease, liver health, gut health, immune system health, cholesterol fighter, bone health, and many other things.

Storing Kale

You can freeze kale and even buy it frozen!  Kale actually becomes sweeter when it’s frozen, as it’s starches convert into sugar.  If you want to freeze kale yourself, here’s how … start by washing them and cut off any stems.  You should then blanch the kale (boil it in water for ~3 minutes and then transfer to ice cold water).  Blanching is meant to kill bacteria, not to cook it.  Once it’s cooled – then place it in a colander or strainer and drain as much water as possible.  Now you can package in airtight containers and store in a freezer!

Smoothie Tips

If you don’t like Kale – we would suggest trying few things: 1.) Try baby kale – it’s more mild and tender to eat  2.) Try frozen kale – it’s sweeter  3.) Consider replacing kale with collard greens, spinach, chard, or any other dark greens that you like.  They are all great and very healthy.

Nutrition Facts

Always discuss
with your doctor

This information is not meant to replace your doctor, but to work in tandem with your doctor’s advice. This website makes it easy for you and your doctor to select the best foods and the best smoothie recipes that you should be eating.

My Nutrition Advisor does not diagnose, cure, or treat disease.

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Recipe

Kale scores well for 7 health goals

This ingredient was scored for various health goals Learn more.

Recipes using Kale

The Research

Cholesterol: Score 92

Summary:

Significantly improves blood lipid profiles in hypercholesterolemic men.

References:
Human Studies:

Prostate: Score 92

Summary:

Human: Evidence exists indicating that kale (brassica vegetables) reduce prostate cancer risk. Diets rich in cruciferous vegetables may reduce the risk of prostate cancer. Cruciferous vegetable consumption was strongly associated with reduced risk of prostate cancer progression.

References:
Human Studies:
Academic Review:

Circulatory System (Cardiovascular): Score 90

Summary:

Kale significantly improves blood lipid profiles in hypercholesterolemic men.

References:
Human Studies:

Erectile Dysfunction: Score 90

Summary:

Kale significantly improves blood lipid profiles in hypercholesterolemic men.

References:
Human Studies:

Detoxification: Score 88

Summary:

Animal: It reduces the absorption and enhances excretion of dioxin and furan toxins.

References:
Animal Studies:

Eye Health: Score 86

Summary:

Kale may be associated with a decreased risk of glaucoma.

References:
Human Studies:

Rheumatoid Arthritis: Score 84

Summary:

Animal: It contains sulforaphane, which may have therapeutic value in the treatment of rheumatoid arthritis.

References:
Animal Studies:

How Our Scoring System Works

For each health goal, we assigned a score to each recipe and each ingredient. This helps you better understand the correlation that medical research is suggesting between foods and benefits to various health goals. Our scoring system is based on REAL RESEARCH published on pubmed.gov. This is a website that curates over 25 million different biomedical journals.

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What we consider when creating your scores:

  • 1Type of Study (human, animal, lab, or academic review)
  • 2Amount of Research
  • 3What the Research Says
  • 4How much of the ingredient we use (for the recipes)
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