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Kale… The Superfood

Kale… The Superfood

Post By Will Manuel

      When you hear the word “Superfood” what’s the first thing that comes to mind? If you thought of a type of food that would give you, super speed, or even superhuman strength you were right. If you thought Mario’s Magic Mushroom, you were wrong…lol 🙂

I’m always on the lookout for things that will give my readers the edge in life. This month I’d like to introduce you to one of my favorite Superfoods, Kale.

Kale is such a tasty and healthy veggie that’s easy to prepare and just so good for you. I’ll give you guys a list of kale’s health benefits and even one of my very own extremely delicious and healthy kale dishes. I hope you enjoy it.

Just one cup of  nutrient-rich Kale contains;

  • Vitamin A – Over 206% RDA (Recommended Daily Amount).
  • Vitamin B1-B3: 3% of the RDA
  • Vitamin B6: 9% of the RDA.
  • Vitamin C: 134% of the RDA.
  • Vitamin K: 684% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Magnesium: 6% of the RDA.
  • Manganese: 26% of the RDA.
  • Potassium: 9% of the RDA.
  • Fiber: 2.6 Grams

Kale is also full of great antioxidants (substances that help counteract oxidation damage by free radicals in the body) like Quercetin and Kaempferol.

Kale has several properties that should make it a weight loss-friendly food. It is very low in calories… but still provides significant bulk that should help you feel full.

Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies (29, 30).

Despite the low amount of calories, it does contain small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.

Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.

Will Manuel’s Healthy Kale Stir-Fry


This is one of my all-time favorite Kale dishes. It’s a simple Chinese-style stir fry dish that’s loaded with nutrients and won’t give you the “itis” (extremely sleepy feeling after eating large heavy meals) after eating it.

  What you’ll need…

Chow Mein Noodles: 11 Ounces
Kale: 12 Ounces
Garlic: 1 Clove
Brown Onion: 1 Whole Onion
Serrano Chile Pepper: 1 Small Pepper
Chicken: 1 Pound of Breast or Thigh Meat Cut into Cubes
Extra Virgin Olive Oil: 1 Cup (Half for stir-fry half for noodles)
Water: 3 Quarts
Salt, Black Pepper, and Soy Sauce to taste. (I personally like mine spicy so I add a little bit of cayenne pepper.)

First Things First...

1. In a wok or medium frying pan add half a cup of olive oil, chopped Onion, chopped Garlic, Chopped Kale, and finely chopped Serano pepper. Turn heat on low and cover for about 10 minutes.

2. Add cubed chicken to the pan, season with salt and pepper. Replace lid and raise heat to medium. Let cook for another 15 minutes remembering to stir every 3 minutes or so.

3. Reduce heat to low and simmer for another 8 minutes. Remove from heat.

It’s Noodle Time…

1. In a large saucepan bring 3 quarts of water to a boil.

2. Add noodles and boil for 5 to 7 minutes or until tender, rinse with cold water and drain well.

4. In a separate wok or frying pan add the remaining Olive Oil (should be about half a cup left). Turn heat on to medium.

5. Stir-Fry noodles for 5 to 8 minutes until slightly crispy. Remove from heat.

Now The Fun Part…

     Now it’s time to eat 🙂 Place noodles and meat veggie mixture on a plate or mix them together in a bowl (the choice is yours, I personally like mine separate).

Add soy sauce to taste, try not to over do it though. You don’t want to turn such a healthy dish into a sodium-infused nightmare, you want to taste the way the veggies beautifully melted together.

Grab your chopsticks or fork and dig in!

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