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The Captain of all vegetables: KALE!

I have grown kale in my garden for several years and for those of you who know me, I always grow more than our family can eat. It's so versatile - chips, fresh, in a cold or warm salad, in soups and stews. Although I have collected many wonderful recipes for this most amazing of all veggies, I welcome yours! Please share your favorite recipe below.

Leafy greens are likely the richest in nutrients (aka nutrient dense) in the vegetable kingdom. The greener they are, the more nutritious.

How nutritious?

1 cup of cooked kale (2 - 3 cups of fresh) contains

  • 50 calories

  • 10 grams of carbohydrates (the good kind)

  • several grams of protein

  • 2 - 3 grams of fiber (helps move stuff along the digestive tract if you know what I mean)

  • 8,000 Iu of Vitamin A (more than the recommended daily allowance)

  • 150 - 200 mg of calcium (good for your bones)

  • 30 mg of magnesium (good for your heart and muscles)

  • 125 mg of vitamin C (good for your immune system)

  • traces of copper, manganese and zinc

  • traces of amino acids (all proteins are combinations of 20 amino acids and 10 are essential which means the body can't make them. They are important components of many hormones and are necessary for our genes to function properly.)

Try this awesome kale recipe this week!

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