Kale is a rewarding plant to add to the summer garden. Kale is one of the world’s healthiest vegetables. The nutrients it contains support healthy skin, hair, and bones. The fiber content enhances digestion and contributes to cardiovascular health. It may help improve blood glucose control in diabetes,, lower the risk of cancer,, reduce blood pressure, and help prevent the development of asthma. It contains fiber,antioxidants, calcium, and vitamin K.
Kale and Vitamin K
Because of its abundant vitamin K, patients on blood thinners should consult with their doctors before adding kale to their diet as this vitamin helps blood clot. One cup of cooked kale has 1000 percent more vitamin C than a cup of cooked spinach. Kale is low in oxalate, so the calcium and iron it provides are more easily absorbed by the human digestive system.
Nutritional yeast & B-complex
Nutritional yeast is a significant source of some B-complex vitamins and contains trace amounts of several other vitamins and minerals. It has a taste that is described as nutty, cheesy, or creamy. A serving also provides 9 grams of protein. It is a complete protein providing all nine amino acids the human body cannot produce. I like it sprinkled on popcorn as well.
Despite its name nutritional yeast is quite different from brewer’s yeast, baker’s yeast and pathogenic, or disease causing, yeast. It cannot cause or contribute to Candida yeast infections because it is derived from a different species that has been deactivated. Because nutritional yeast has not been associated with the candida albicans strain related to yeast infections, it has proven to be one of the best remedies for chronic candida symptoms, a specific type of yeast infection. It has also shown profound effects on E.coli, salmonella and staphylococcus.
Preparation and Dehydration
Besides my favorite kale salad, my family enjoys snacking on kale chips. With the addition of an Excaliber dehydrator, making kale chips is quick and easy. I use scissors to cut the washed kale from its center rib in long strips. The kale will shrink with dehydration. Place the kale in a large bowl or a gallon zip lock bag and add 1-2 Tablespoons of olive oil. Then massage the leaves to distribute the oil throughout the kale. Sprinkle the kale while in the bag with salt and nutritional yeast for taste and added nutritional value.
Spread the kale chips on the dehydrating trays. Since I grow curly kale, I insert the trays in every other slot to accommodate the ruffly chips.
Dehydrate at 105 degrees for 2-4 hours until kale is crisp. Store in airtight container for snacking. This is a quick and easy way to preserve the kale harvest and boost your family’s nutrition with one of the world’s healthiest foods.
Terri
This book is a delight! Easy to follow recipes along with the warmth and wisdom of the author. I would highly recommend it to anyone.
This book is a delight! Easy to follow recipes along with the warmth and wisdom of t author. I would highly recommend it to anyone. Get more recipes for your garden produce from my book Eat What You Grow: Easy Recipes for the Backyard Homestead.
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