GOLDEN VALLEY, Minn. - It's a great source of antioxidants and fiber, and it's becoming the new "queen of the greens."
We're talking kale.
Fitness expert, Chris Freytag, joined KARE 11 Sunrise to talk about the benefits of keeping kale in your kitchen.
Kick start your day with a Kale smoothie.
This kale smoothie has two greens, kale and spinach but it tastes like pineapple. You can buy frozen kale in the freezer section at your local grocery store or add fresh kale.
1 cup frozen pineapple
1 small banana
1 cup almond milk
1/2 cup coconut water
2 cups kale
2 cups spinach
Spruce up the same old salad and have a Kale salad instead.
Toss those stems, rinse off the leaves and slice them up. You can mix the kale leaves with lemon, Dijon mustard, olive oil and a little salt for a delicious salad. Or add some olive oil and garlic with a dash of parmesan cheese. If you start with kale, your salad will be a nutritional powerhouse. Add a handful of walnuts or pecans to dial up the protein. Or you can try a kale, edamamae and quinoa salad, for something else different.
Kale stir fry.
A kale stir fry doesn't have to be complicated. Wash the kale, pull off the stems, chop up, and add olive oil, garlic, some onion and breadcrumbs and use a wok or a regular pan. A kale stir fry can be a side dish or the base to a main dish. Add some other greens to the mix for added nutritional punch like spinach.
Skip the potato chips and try my favorite-Brad's Raw Leafy Kale chips.
Coated with red bell pepper, cashews, sunflower seeds, lemon juice, chickpea miso, and Himalayan sea salt, these kale chips are good for snacking or you can sprinkle them on your soup or add extra crunch to your salad.
Go healthy with Kale juice.
Try this Pineapple Kale juice recipe from Dr. Oz:
½ cup pineapple
4 cups chopped kale leaves (no stems)
2 large cucumbers
½ lemon, squeezed
½ cup mint
2 artichoke hearts (from can or jar)
If you don't have a juicer, use a blender on high; just add 1½ cups water and remove the pulp with a strainer.
Pineapple contains digestive enzymes. Kale is rich in compounds that support enzymes in the liver. And artichoke can improve bile flow.
When it comes to eating healthy, kale might be the closest to being called a miracle food. Make sure you add some kale to your meal plan this week!
(Copyright 2013 by KARE. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.)