Add a New Fresh Vegetable This Week.

You'll want to include kale as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy kale and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

5-Minute Kale

With this delicious, easy-to-prepare recipe you can include kale as part of your Healthiest Way of Eating in a matter of minutes. Kale is one of the healthiest vegetables around with one serving providing you with an excellent source of health-promoting vitamins A and K. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:

·         1 pound kale, chopped

·          

·         Mediterranean Dressing:

·         1 TBS lemon juice

·         1 medium clove garlic, pressed or chopped

·         3 TBS extra virgin olive oil

·         salt and black pepper to taste

·          

·         Optional:

·         sliced onions, steam with kale

·         2 TBS sun dried tomatoes

·         2 TBS sliced olives (kalamata)

·         2TBS feta cheese

·         5 drops soy sauce

Directions:

  1. Chop garlic and let it sit for 5 minutes to enhance its health-promoting properties.
  2. Fill bottom of steamer with 2 inches of water and bring to boil.
  3. While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. Let kale sit for at least 5 minutes to bring out it health-promoting properties.
  4. When water comes to a boil, add kale (and onion if desired)to the steamer basket and cover. Steam for 5 minutes.
  5. Transfer to a bowl and toss with Mediterranean Dressing ingredients. Mediterranean Dressing does not have to be made separately. For the best flavor, toss with dressing while kale is still hot.
  6. Top with any/all of optional ingredients.