January 17, 2013 Newsletter–Kale: King of the Vegetables

In this month’s newsletter, I bring you some information on Kale, the most nutrient-dense of all the vegetables, some Kale and most requested recipes, the dates and locations of my upcoming Costco visits, and two books I highly recommend.

Kale: King of the Vegetables

Kale (like other Cruciferous vegetables) is rich in phytochemicals, substances known to help prevent cancer, diabetes, cardiovascular disease, and hypertension. Phytochemicals are believed to help prevent cell damage, prevent cancer cell replication, and decrease cholesterol levels, as well as stimulate the body to detoxify carcinogens. Research shows a diet high in beta-carotene foods like kale can decrease the chances of skin cancer, and help to prevent prostate cancer. Kale contains over 45 different flavonoids which provide antioxidant and anti-inflammatory benefits.

“Kale is off the charts when it comes to nutrients,” says Ruth Frechman, RD, a Burbank-based spokesperson for the American Dietetic Association. “It’s the best green in terms of antioxidants on the ORAC (Oxygen Radical Absorbance Capacity) chart-scoring 1,770 units while spinach clocks in at less than 1,500.” Not surprisingly, kale has been linked to preventing cancer.

There are several varieties of kale, including curly kale, ornamental kale and dinosaur kale, all of which differ in taste, texture and appearance. Find kale in the produce section-although it’s available in markets all year, kale peaks in the winter, which is ideal considering cold weather produces sweeter kale. Kale is best eaten organic, as non-organic kale is high in pesticides. If organic isn’t available or you want to save money, at least use a good veggie wash to clean your kale. My rationale for spending more for organic kale is to see it as a preventive cost like buying vitamins or herbs. It’s usually about a dollar more per head, but sometimes the organic kale has larger stalks so it works out to be about the same price.

Choose stalks with firm, deep-green small leaves and avoid any that are wilted or have yellow spots. Store kale in the coldest part of your refrigerator loosely wrapped in plastic (when kale starts to go bad, it gets even more bitter). Before cooking, rinse kale leaves under cold water, cut the leaves from the stem and cut into half-inch pieces or smaller. Because of high amounts of vitamin K, people taking blood thinners should not eat kale. For references (see the end of this newsletter)

Kale Recipes:

70/30 Drink (70% Veggies/30% Fruit)

-Use the *Almond Milk from below or add 1 1/2 cups of your own almond milk
-1 apple
-1/4 beet (add more of beet as you can stand it)
-1 banana
-1 carrot
-1 leaf of kale (work up to 4)
-1 handful of spinach
-1 1/2 cups of water

Blend on smoothie setting.
If you need it sweeter at first, try adding some pineapple-the goal, though, is to reduce your fruit to 80% veggies and 20% fruit.

*Almond Milk

-2oz of Almonds
-1 1/2 C of water (to bottom of handle)
-A sprinkle of Cinnamon
-Add 3 turns of pink Himalayan sea salt (Kirkland brand)
-1/2 cap of Vanilla

Sweeten with Dates if desired.  A serving of dates is 6 so you can start with 6 then back off to 5 or 3 or 2 or 1.

Blend on ice cream setting (6300) or 1 min

Shot of Kale

-Kale 2 leafs (striped) take the center stem out
-A couple handfuls of spinach
-A good size slice of pineapple (citrus is needed to disguise the taste of Kale; you could try an orange, too, if you can do pineapple)

Most Requested Recipes:

The Infamous Breakfast Drink

-1 orange peeled or an unpeeled tangerine (Cuties)
-1 slice of pineapple
-1-2 leaves of kale
-1-2 handfuls of spinach
-2 Tbs of flax or chia seeds
-2 oz of almonds
-4-6 oz of oatmeal
-8 oz of water
-Half can of Welches white grape juice concentrate ( If you need to watch your sugar intake,  do not use the white grape juice concentrate or back off ASAP).
-1-2 Cups of ice

6300 users: use the smoothie setting. For a thinner consistency, run a second time.
5200 users: blend until you are happy with the consistency, or about one minute.

The Brownie Recipe

-3 handfuls of almonds
-1 handful of dairy-free chocolate chips (Kirkland Brand Chips)
-3 or 4 dates
-Sprinkle of cinnamon
-5-8 leaves of spinach

Turn on high and use tamper to push into the blades until the contents are one consistency.

Serving Suggestion: after removing, break apart and share immediately; roll it into a log, cut it up and refrigerate for snacks; or roll into small balls and then roll into coconut or pumpkin flax cereal (sold at Costco).

NOTE: In all of my recipes you can substitute Kale in place of Spinach or another green for a more nutrient-dense smoothie. The stems of Kale or bitter, so a tip to getting use to Kale is to remove the stems at first and only use the leaves.

Coming to a City Near You:

I will be visiting the following cities very soon. Visit me at Costco while I’m in your city and bring your Vitamix questions or bring someone along so I can help get them excited about the healthful benefit of the Vitamix.


Recommended Books:I highly recommend these two books, and while both authors endorse the Vitamix, they can both add greatly to your health regime. I will be doing a review of both books in the next newsletters:

Eat To Live: The Amazing Nutrient-Rich Program For Fast and Sustained Weight Loss by Joel Fuhrman, M.D.  (Dr. Fuhrman explains why and how to live a plant-based diet)




Green Smoothie Revolution: The Radical Leap Towards Natural Health by Victoria Boutenko (Ms. Boutenko’s book is chock full of green smoothie recipes. She explains important green smoothie strategies like why we should rotate our greens.




Kale Article References:

I wish you blessings and good health.