Kale and Collard Greens
http://en.wikipedia.org/wiki/Kale
http://en.wikipedia.org/wiki/Collard
Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory. Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Because of its high vitamin K content, patients taking anti-coagulants such as warfarin are encouraged to avoid this food since it increases the vitamin K concentration in the blood, which is what the drugs are often attempting to lower. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties.
Widely considered to be healthy foods, collards are good sources of vitamin C and soluble fiber and contain multiple nutrients with potent anti-cancer properties, such as diindolylmethane and sulforaphane. Roughly a quarter pound (approx. 100 g) of cooked collards contains 46 calories.
Researchers at the University of California at Berkeley have recently discovered that 3,3'-Diindolylmethane in Brassica vegetables such as collard greens is a potent modulator of the innate immune response system with potent anti-viral, anti-bacterial and anti-cancer activity.
Sauteed Kale with Hard-Boiled Egg - Easy but delicious and serves 4!
1 Tbsp. Olive Oil
1 Tsp. Minced Garlic
¼ cup dried tomatoes – or – 8 oz. Canned chopped tomatoes – or – 2 chopped fresh tomatoes
1 lb Curly Kale – or – 1 lb Collards – or – 1 lb mixed Greens of your choice
½ cup water
3 Tsp. Balsamic Vinegar
Salt and Freshly Ground Pepper to taste
4 Hard-Boiled Eggs
Place olive oil, garlic and tomatoes in large saucepan and slowly preheat. Rinse the greens well and chop or break into the saucepan. Bring mixture to boil and simmer for about 20 minutes. Add water as necessary (esp. needed with dried tomatoes). While the greens are simmering, peel and quarter the hard-boiled eggs. When greens mixture is tender, mix in salt and pepper to taste. Arrange the greens mixture artfully on 4 dinner plates. Top each plate with quartered eggs. Lightly salt and pepper and drizzle with balsamic vinegar.
Optional: Cook greens mixture with barbecued pork or cooked sausage.
Newsletter written by John and Alice Cooper.
Bon Appetit!