Aren't you sick of the same old veggies year after year at your Thanksgiving table? Green beans, steamed broccoli, creamed corn, buttered carrots and on and on. Why not change it up a bit this year and surprise some veggie hating guests with this delicious dish. I tried it last year and it was a hit! The great thing about it is that the vegetable in question (Kale) has amazing cancer defense properties. Read below to find out just how healthy this leafy green vegetable really is. It may just become your new favorite!
"Kale is absolutely rich and abundant in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin C not to mention the much needed fiber so lacking in the daily diet of processed food eating Americans. The "Icing on the Kale" are the natural occurring all important phytochemicals sulforaphane and indoles which research suggests may protect against cancer. Let's not forget the all important antioxidant Vitamin E. Rest assured kale spares nothing in providing one with much needed nutrients and associated health benefits.
The naturally rich sulfur content of kale deserves a bit more discussion. Science has discovered that sulforaphane, helps boost the body's detoxification enzymes, possibly by altering gene expression. This is turn is purported to help clear carcinogenic substances in a timely manner. Sulforaphane is formed when cruciferous vegetables like kale are chopped or chewed. This somehow triggers the liver to produce enzymes that detoxify cancer causing chemicals, of which we all are exposed on daily basis. A recently new study in the Journal of Nutrition (2004) demonstrates that sulforaphane helps stop breast cancer cell proliferation."
The recipe is for Roasted Kale and Red Onions. The sweet red onions cooked with balsamic vinegar offset the naturally bitter taste of the kale and make for a delightful pairing on your palate. Here is how to make it:
Ingredients:
3 large red onions (cut in wedges)
6 Tbsp Olive Oil, divided
3/4 tsp salt
1/2 tsp ground black pepper
1/2 cup chicken broth
3 Tbsp balsamic vinegar
1 Tbsp butter
2 bunches (about 1 1/4lb) Kale, stems removed, coarsely chopped
2 cloves of garlic, minced
Steps:
1. Preheat oven to 375. Line large roasting pan with foil, set aside. In bowl toss onion with 1 tsp of the oil, 1/4 tsp of the salt, 1/4 tsp of the pepper, set aside.
2. Heat 1Tbsp of the oil in a large skillet, add onion mixture. Cook over med-high heat 5 mins, stirring occasionally, until onions begin to brown. Reduce to heat medium-low. Add broth and vinegar. Cover and cook 15 minutes or until onions are tender. Add butter and increase heat to high. Cook 2 to 3 minutes, shaking pan occasionally or until onions are glazed. (you will look professional doing this :)
3. Meanwhile, add kale to roasting pan. Toss with remaining oil, garlic, salt and pepper. Roast uncovered 15 mins, tossing 3 times.
4. Gently toss kale and onions together and serve.
Here is to a Happy and Healthy Thanksgiving!
"Kale is absolutely rich and abundant in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin C not to mention the much needed fiber so lacking in the daily diet of processed food eating Americans. The "Icing on the Kale" are the natural occurring all important phytochemicals sulforaphane and indoles which research suggests may protect against cancer. Let's not forget the all important antioxidant Vitamin E. Rest assured kale spares nothing in providing one with much needed nutrients and associated health benefits.
The naturally rich sulfur content of kale deserves a bit more discussion. Science has discovered that sulforaphane, helps boost the body's detoxification enzymes, possibly by altering gene expression. This is turn is purported to help clear carcinogenic substances in a timely manner. Sulforaphane is formed when cruciferous vegetables like kale are chopped or chewed. This somehow triggers the liver to produce enzymes that detoxify cancer causing chemicals, of which we all are exposed on daily basis. A recently new study in the Journal of Nutrition (2004) demonstrates that sulforaphane helps stop breast cancer cell proliferation."
The recipe is for Roasted Kale and Red Onions. The sweet red onions cooked with balsamic vinegar offset the naturally bitter taste of the kale and make for a delightful pairing on your palate. Here is how to make it:
Ingredients:
3 large red onions (cut in wedges)
6 Tbsp Olive Oil, divided
3/4 tsp salt
1/2 tsp ground black pepper
1/2 cup chicken broth
3 Tbsp balsamic vinegar
1 Tbsp butter
2 bunches (about 1 1/4lb) Kale, stems removed, coarsely chopped
2 cloves of garlic, minced
Steps:
1. Preheat oven to 375. Line large roasting pan with foil, set aside. In bowl toss onion with 1 tsp of the oil, 1/4 tsp of the salt, 1/4 tsp of the pepper, set aside.
2. Heat 1Tbsp of the oil in a large skillet, add onion mixture. Cook over med-high heat 5 mins, stirring occasionally, until onions begin to brown. Reduce to heat medium-low. Add broth and vinegar. Cover and cook 15 minutes or until onions are tender. Add butter and increase heat to high. Cook 2 to 3 minutes, shaking pan occasionally or until onions are glazed. (you will look professional doing this :)
3. Meanwhile, add kale to roasting pan. Toss with remaining oil, garlic, salt and pepper. Roast uncovered 15 mins, tossing 3 times.
4. Gently toss kale and onions together and serve.
Here is to a Happy and Healthy Thanksgiving!
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