Ok, I checked out for awhile, but I’m back! Now where were we…

As you may recall I am always trying to find ways of preventing Alzheimer’s, macular degeneration and a turkey neck. And the more I learn about kale and other dark leafy greens, the more I am determined to like them, especially kale.

I know I’m late to the kale-lover’s party. Even with all the hype, I had never had a kale dish that I liked – ever. But when I started learning that my body needed dark leafy greens to maintain ageless brain and braun, I decided to accept the challenge of making kale palatable, so here goes. 

I’m also a gardener. Kale grows like crazy here in Central Texas. It makes me feel like the guy on Green Acres. “I can grow anything!” We usually grow Tuscan (dinosaur) kale and Redbor kale, which is a stunning plant. The following salad recipe has both because I had both, but you can use your favorite.

When you wrap your mind around how great it is for your body, you’ll want to dial kale into your diet how ever you can. It’s of the cruciferous family of veggies, along with broccoli, cabbage and arugula (my fav). But as we all know, it’s got to taste good.

Health reasons to do so:

• high in vitamins A, C, E and K, iron, zinc, magnesium, fiber, glutamine, phytochemicals, antioxidants, beta-carotene, lutein and zeaxanthin;
• lowers bad cholesterol and blood sugar levels;
• has a 3:1 carbohydrate to protein ratio;
• contains all 9 essential amino acids we need to form protein plus the 9 non-essential ones our body requires;
• contains more omega-3 than omega-6;
• helps build collagen.

Let me explain. Free radicals are a natural by-product of chemical processes in our body. Antioxidants are naturally created in our body to balance out the free radicals produced. But when we have more free radical activity than antioxidants to deal with them, from say eating fried or processed foods, smoking, pollution, etc., we get sick. That’s why it’s so important to get additional antioxidants from our diet.

Our brain and eyes need lutein and zeaxanthin to prevent damage from natural aging and activity. Lutein is the major carotenoid in the brain, and needs to be replenished for maximum efficiency. Lutein and zeaxanthin are found in high concentrations in our macula, and also need to be replenished for optimal eye function and protection. I don’t know about you, but I want to be able to process (brain) what I’m seeing (eyes)!

The best way to release the nutrients from kale is to chop it, steam it or puree it. Chopping it releases an enzyme that helps break down the cell walls so that by the time your are digesting it, the nutrients are readily accessible for absorption. Same with steaming or pureeing. This treatment has the same effect for spinach also, which I love. Try this creamed spinach recipe. It’s the best ever!

Also your body will utilize the nutrients better if the kale is eaten with a fat and some vitamin-C. The fat will come from your extra virgin olive oil and goat cheese, and the vitamin-C from the oranges and cranberries.

Kale Citrus Salad

1 bunch Curly purple kale, chopped

1 bunch Tuscan kale, chopped

3/4 C freshly squeezed mandarin orange juice

1/4-1/2 C extra virgin olive oil (evoo)

2 tsp. sugar

1-2 lrg. garlic cloves, minced or crushed

Sea salt & pepper to taste

1 red jalapeño, seeded, deveined and thinly sliced

4 mandarin oranges, peeled and cubed

1/4 C roasted cashews, roughly chopped

1/4 C dried cherries or cranberries

6 oz. goat cheese, crumbled into small pieces

Put the chopped kale into a large bowl. Add the jalapeños, orange pieces, cashews and dried cherries or cranberries. Pour on 1/2 of the dressing and toss thoroughly.

When ready to eat, add the goat cheese crumbles, a little more of the dressing and toss gently as not to dissolve the goat cheese.

Taste for seasoning and adjust if need be.

Dressing:

In a mason jar, add the orange juice, evoo, sugar, garlic, salt and pepper. Close with the lid tightly and shake until blended.

Taste for seasoning, and adjust if need be.

Kale is a firm leaf so it can be dressed up to 30 minutes before eating. Great for a buffet.

I’m always trying to find foods to help me fight against Alzheimer’s and macular degeneration, both hereditary. This is one of my favorite creations so far.

Let me know what you think about the recipe in the comments below. And remember, the healthier your body is, the easier it is to fight off illnesses like the Coronavirus.

Until next time,

Be Happy! Be Ageless!

Christia