Super Food of the Week – Kale!

Happy New Year! Its the beginning of 2014 and since most people have resolutions revolving around health and weight loss I thought I would help out by offering a weekly superfood + recipe for the entire year. Superfoods or nutrient-dense foods offer the biggest bang for their buck, in other words, they are packed with nutrients based on the volume you have to consume compared with other foods with a less stellar nutrient profile. Why is this important? Because the more nutrients you get the less your body will want you to overeat resulting in potential weight loss. Also nutrients are responsible for repairing and healing the body decreasing the chances for illness and disease.

I must start the year with one of my favorite foods kale. I love eating kale so many different ways. Kale chips, kale in fresh juice, kale in smoothies, salads and soups. Kale has an abundance of vitamin A, vitamin K, vitamin C as well as large amounts of manganese, iron, copper, and calcium. Further kale is anti-aging due to powerful antioxidants knows as carotenoids and flavonoids which protect the body from oxidative stress. There have even been studies that have shown that there are specific flavanoids in kale that fight against the formation of cancerous cells. Kale is also rich in free-form amino acids helping build muscle. Kale is high in fiber that helps everything flowing properly which helps detox the body. Kale truly provides many amazing health benefits. I would recommend eating kale at least 2-3 times per week.

KALE GUACAMOLE (from Healthy Recipe Ecstasy)

Prep time:15 mins  Total time:15 mins

SnackServes: 6-8
  • 1 large garlic clove
  • ½ of a medium shallot (yields approx. two tablespoons chopped)
  • 2 cups loosely packed kale
  • 3 tablespoons olive oil, divided
  • 3 tablespoons roughly chopped cilantro
  • 3 tablespoons roughly chopped parsley
  • 1 small jalapeno, chopped and seeded (I wanted a mild guacamole, but if you want more heat, keep the seeds and/or use a larger jalapeno)
  • 3 medium avocados
  • Half of a lime
  • Salt and pepper to taste
  1. Chop the garlic and shallots. Chop the kale and remove the hard stems. Massage kale to help it break down.
  2. Add garlic, shallots and kale to the food processor along with one tablespoon olive oil. Process until smooth. Add cilantro, parsley, and jalapeno to the food processor and process until all the ingredients are combined.
  3. Put the kale mixture in a medium bowl. Roughly chop the avocados so they’re easier to mash. Add the avocados to the bowl. Add two tablespoons olive oil and mash the avocados and kale mixture until creamy and combined. Add lime juice from the lime half and salt and pepper to taste. Give the guacamole a final mix.

Blissfully yours,

Gail Perrella, M.S.  C.N.S.