1. Beta-Carotene

Beta-carotene is an antioxidant which helps to build the body’s immune system. An antioxidant helps neutralize free radicals and helps prevent molecules from oxidizing. One cup of cooked kale has about 5.8 mg of beta-carotene (Barone et. al, 2002). Beat-carotene is also important because it’s a precursor for the production of vitamin A. When we get adequate amounts of vitamin A, we have healthier skin, a stronger immune system, and it helps with vision as well.

2. Calcium

According to Organicauthority.com, kale contains more calcium per calorie than milk (90 grams per serving) and is also easier to absorb. Calcium is important in preventing osteoporosis, preventing bone loss, and helps maintain a healthy metabolism. Remember to get enough vitamin D, since it helps with the absorption of calcium.

3.  Chlorophyll

Chlorophyll is a type of pigment that provides kale it’s deep green color. There are many benefits of chlorophyll. Chlorophyll aids in gastrointestinal problems, promotes the formation of hemoglobin and red blood cells, has anti-oxidative and anti-inflammatory effects, and it also helps with bad breath. Chlorophyll also aids in absorbing the odor of garlic. So many people don’t like juicing garlic because of the smell and after odor, if you wrap parsley or kale around a garlic clove and then feed it into the juicer, the chlorophyll actually absorbs the odor of the garlic. Chlorophyll is a great detoxifier as well, so add kale and other dark leafy greens to your juice.

4. Folate

Kale contains folate which is an important B vitamin. Folate also prevents certain birth defects and is important for normal brain development of unborn babies. Folate is has anticancer properties and is important in maintaining a healthy heart.

5. Isothiocyanates

Ever wonder why kale and other greens have a pungent taste? Well they contain a compound called isothiocyanate. This compound helps in preventing hormone based cancers and inhibit cancerous elements from in smoke.

6. Lutein & Zeaxanthin

These carotenoids are helpful in preventing macular degeneration. Macular degeneration is the number one cause of blindness in the elderly.

7. Vitamin K

Vitamin k is important in bone building and has anti-clotting abilities. Due to it’s anti-clotting abilities, vitamin K may interfere with certain medications, thus check with your doctor if kale is right for you!

Add more kale to your daily consumption. Add it to your juice, sautéed it with some coconut oil (check out the benefits of coconut oil by clicking here), make kale chips, steam it or just eat it raw!

 

Okay, enough of the healthy talk.  Here are a few great recipes for you to try on your Saint Patrick’s Day menu this weekend.  Most of these recipes are under the radar or not your typical Saint Patrick’s day recipes.  But, I figured I would give you more options  Enjoy.

Refresh-ZING Shamrock:

1.5 oz ZING Vodka

5 Cucumber chunks (approximately 1 oz juice)

1 Basil Leaf

Splash of Lime Juice

Muddle cucumber and basil

Add vodka and lime juice

Shake and serve garnished with a cucumber

Lucky ZING:

1.5 oz. ZING Vodka

.25 oz. Lime Juice

.25 oz. Simple Syrup

.75 oz. Grapefruit juice

3 Basil Leaves

Muddle lime and basil

Add Vodka, simple syrup, and grapefruit juice

Shake and serve garnished with a basil leaf

Lamb, Fig, and Olive Stew:

(recipe courtesy HERE, courtesy RecipeRehab.com)

8 ounces lamb, ground – lean

1 teaspoon oil, olive, extra virgin

2 tablespoons garlic, minced

1 teaspoon garlic, minced

1 teaspoon Herbes de Provence

1/4 cup wine, dry red

14 ounces broth, beef, less sodium

2 teaspoons cornstarch

2 medium tomato(es), plum – diced

1/4 cup figs, dried – chopped

2 tablespoons olives, green, pitted – chopped

1/8 teaspoon pepper, black ground

2 tablespoons parsley, fresh – chopped

1 teaspoon lemon zest

Heat a large saucepan over medium heat

Add lamb and cook, breaking up with a wooden spoon, until browned, 4 to 6 minutes

Transfer the lamb to a sieve set over a bowl to drain; discard the fat

Wipe out the pan; add oil and heat over medium-high

Add 2 tablespoons garlic and herbes de Provence and cook, stirring constantly, until fragrant, about 30 seconds

Add wine and cook, scraping up any browned bits, until slightly reduced, about 1 minute

Stir together broth and cornstarch in a small bowl

Add to the pan, increase heat to high, and bring to a simmer, stirring constantly

Add tomatoes, figs, olives and pepper and return to a simmer, stirring often

Reduce heat to maintain a simmer and cook, stirring occasionally, until the tomatoes have broken down, about 5 minutes

Add the reserved lamb and cook, stirring occasionally, until heated through, about 2 minutes

Combine the remaining 1 teaspoon garlic, parsley and lemon zest in a small bowl

Serve the stew topped with the parsley mixture

Red Potato Colcannon:

(traditional Irish dish that mainly consists of mashed potatoes with kale or cabbage)

(recipe courtesy HERE, courtesy RecipeRehab.com)

1 pound potato(es), red – small, scrubbed and cut in half

1 tablespoon butter

1/2 cup onion(s) – thinly sliced

6 cups cabbage, green – thinly sliced, (about 1/2 head)

1 cup milk, lowfat (1%)

1 teaspoon salt

1/4 teaspoon pepper, white

Bring 1 inch of water to a boil in a Dutch oven

Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes

Transfer to a large bowl and cover to keep warm

Meanwhile, heat butter in a large nonstick skillet over medium heat

Add onion and cook until translucent, about 2 minutes

Add cabbage and continue cooking, stirring occasionally, until the cabbage begins to brown, about 5 minutes

Reduce heat to low

Stir in milk, salt and white pepper; cover and cook until the cabbage is tender, about 8 minutes

Add the cabbage mixture to the potatoes. Mash with a potato masher or a large fork to desired consistency

Don’t forget visit last year’s posts for a great Saint Patrick’s Day recipes.

Corned Beef and Cabbage and Roasted Brussels Sprouts and Carrots HERE

Bailey’s Cocoa Cupcakes HERE

Breakfast Corned Beef and Egg Hash HERE (one of my all-time favorite recipes that I have cooked)

Take my poll below and tell me what you are most excited to eat or drink during the Saint Patrick’s Day Holiday!

Stay hungry and stay safe this weekend!

In other news, good luck to all of those crazy people running in the LA Marathon this weekend!