Kale climbed up the superfood chain with uninterrupted speed and determination. Nowadays it appears on nearly every Top Ten superfood list. All this success is not without reason: It is exceptional nutrient rich, offers many health benefits and tastes deliciously.
1 bunch kale, stems removed and leaves torn into 2-inch pieces
2 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1/4 cup sesame seeds
Sea salt / Himalaya salt
Heat oven to 200 degrees Fahrenheit.
In a large bowl, mix all the ingredients until the kale is evenly coated.
Transfer to a rimmed baking sheet and bake for 30 minutes. Remove from oven and, using a spatula, flip leaves over. Return to oven and continue cooking until it is dry and crisp, 20 to 25 minutes more. Let cool completely. Store in an airtight container for up to 3 days.
One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of the minerals copper, potassium, iron, manganese, and phosphorus.
This nutritional powerhouse offers many health benefits, which are due to the high concentration of the antioxidant vitamins A, C and K, as well as sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits.
Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduces the risk of heart disease, especially when you cook it instead of eating it raw.
TIP: Kale is a great substitute for lettuce on sandwiches and you can add it to your salad. Look for some with firm, deeply colored leaves and moist, firm stems.