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Quotes about Kale from the world's top natural health / natural living authors

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"Packed with chlorophyll, raw dinosaur kale is highly alkaline-forming. Dinosaur kale is less bitter than regular kale, and its bigger leaves can more easily be used for wraps. Rubbing sea salt and lemon juice on the kale will soften it, making it more lettuce-like. fibrous vegetables Fibrous vegetables are the base of the Thrive Diet pyramid, and the base of a nutrient-dense diet." - Brendan Brazier, The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life (Get the book.)

"Serves 4 Southern Soul Dish_ 1 cup finely chopped kale, steamed 5 minutes 1 cup diced apples 4 1/2 teaspoons apple juice 1 cup sliced mushrooms 1/2 cup sliced fennel root 1 cup black-eyed peas, steamed 15 minutes 1/2 teaspoon cayenne 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 2 tablespoons extra virgin olive oil 3 tablespoons chopped fresh parsley 3 teaspoons ground cinnamon 1 teaspoon ground nutmeg 1/2 cup toasted almonds In a large saucepan, saute the kale, apples, mushrooms, fennel, salt, pepper and cayenne in the oil over medium-high heat for 7 minutes." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.)

"KALE. kale, a member of the cabbage family, is one of the most nutritious of all vegetables. There are two basic varieties, "Russian" kale, which has a purple-green color and smooth, relatively tender leaves, and "regular" kale, which is gray-green and has tightly curled leaves. Both are excellent sources of antioxidants, phytochemicals, vitamins, calcium, magnesium, and iron. For a quick and easy vegetable dish, chop kale into bite-sized pieces and steam until tender. (Discard thick stems or cut them up and saute them for a few minutes before adding the more tender leaves." - Artemis P. Simopoulos, MD and Jo Robinson, The Omega Plan: the Medically Proven Diet That Gives You the Essential Nutrients You Need to Greatly Reduce Your Risk of Heart Attack and Stroke (Get the book.)

"Serves 3 Brazilian Broccoli Beans_ 3 ounces broccoli florets, in bite-size pieces 3 ounces snap beans, cut into bite-size pieces 3 ounces kale, coarsely chopped 3 ounces soybeans, cooked 1 1/2 ounces Brazil nuts, chopped 11/2 tablespoons soy oil 1/2 teaspoon minced garlic 11/2 ounces fresh chives, minced 1/4 teaspoon tarragon 1/2 teaspoon salt Steam broccoli, snap beans, and kale for 8 minutes or until tender. Combine with remaining ingredients and mix well. Serve hot or cold." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.)

"Broccoli florets, Brussels sprouts, Raw spinach, and Kale Broccoli carries a rating of 890, btussels sprouts 980, spinach 1,260, and kale 1,770. Be aware that these foods contain other phytonutrients that go well beyond their antioxidant value. • Strawberries, Blueberries, and Raisins Strawberries at 1,540, blueberries at 2,400, and raisins at 2,830, all rate high. • Prunes Whoa! The lowly prune is top rated at 5,770. Eat prunes daily!" - Jon Barron, Lessons from The Miracle Doctors: A Step-by-Step Guide to Optimum Health and Relief from Catastrophic Illness (Get the book.)

"Dinosaur kale is less bitter than regular kale, and its bigger leaves can more easily be used for wraps. Rubbing sea salt and lemon juice on the kale will soften it, making it more lettuce-like. fibrous vegetables Fibrous vegetables are the base of the Thrive Diet pyramid, and the base of a nutrient-dense diet. They include: Asparagus Green beans Beets Green peas Bok choy Onions Carrots Sugar snap peas Celery Watercress Cucumbers Zucchini Daikon starchy vegetables Starchy vegetables are an important part of the Thrive Diet; however, only small amounts are needed." - Brendan Brazier, The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life (Get the book.)

"Serves 3 Brazilian Broccoli Beans_ 3 ounces broccoli florets, in bite-size pieces 3 ounces snap beans, cut into bite-size pieces 3 ounces kale, coarsely chopped 3 ounces soybeans, cooked 1 1/2 ounces Brazil nuts, chopped 11/2 tablespoons soy oil 1/2 teaspoon minced garlic 11/2 ounces fresh chives, minced 1/4 teaspoon tarragon 1/2 teaspoon salt Steam broccoli, snap beans, and kale for 8 minutes or until tender. Combine with remaining ingredients and mix well. Serve hot or cold." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.)

"Velvety Red Lentil Soup 2 yellow onions, diced (optional) 2 cups red lentil (or any lentil desired) 6 cups water 2 cups chopped vegetables of choice (celery, red bell pepper, spinach, kale) 1 tablespoon olive oil 1 teaspoon ground pepper salt to taste In a pot, warm oil. Add the onions, and saute until golden brown. Add the remaining ingredients. Bring to a boil, reduce heat to medium-low. Cover and simmer 25 minutes. Remove from heat and ladle into a blender, and blend (only halfway full for each blending cycle). The blending is what makes this soup velvety smooth. Serves 4." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.) "SALTING AND MASSAGE The technique of salting, as indicated in many recipes, helps to soften hard vegetables such as cabbage, kale, or broccoli. Salt causes the vegetables to release moisture as it breaks down the cell walls. Digestion is made easier when these fibers are broken down. Foods that are high in cellulose will wilt slightly, creating a texture similar to cooked food. Green leafy vegetables can be "massaged" by using the hands directly to rub the salt into the greens. This effect is further enhanced by adding a small amount of an acid, such as lemon juice or apple cider vinegar." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"Most kids get exposed to spinach and broccoli and kale at school," Dr. Mehmet Oz, vice-chairman of surgery at Columbia University, told me. "And everything tastes bad. Beets are the best example. Beets in school taste so bad—like plastic. They're unappetizing. But you make beets with a little garlic and olive oil and a nice light cheese on it. Oh! They're just so good. But you have to make them that way, so that your kids will like them.'" - Deirdre Imus, Growing Up Green: Baby and Child Care: Volume 2 in the Bestselling Green This! Series (Green This!) (Get the book.)

"Spinach, bok choy, kale, and Swiss chard will give you as much as five times more magnesium than supplements. Green, leafy vegetables are a real nutrition bargain because you get magnesium as well as calcium, potassium, trace minerals, antacids, vitamin K, polyphenols, antioxidants, and fiber. If you take blood thinners that are affected by the vitamin K in green, leafy vegetables, you'll need to take magnesium supplements. For someone on blood thinners, it's more important to eat a consistent amount of green, leafy vegetables than to avoid them altogether." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"Vegetables such as asparagus, artichokes, kale, collards, broccoli, Brussels sprouts, string beans, baby bok choy, and others should be eaten every day. You can also do this by adding these greens to a soup. 4. Eat Vi cup to one cup of beans daily in a vegetable soup, on your salad, as an ingredient to a main dish or in a dip. 5. Eat at least one ounce of raw seeds or nuts daily, preferably in one of the delicious salad dressings or dips you can find within this book. Try to use more seeds and less nuts. 6. Eat at least four fresh fruits daily." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.)

"GREEN LEAFY VEGETABLES Among the most nutrient-dense of all plant foods are the dark green, leafy vegetables, especially kale, dandelion, spinach, chard, collards, arugula, parsley, and green cabbage. These vegetables are high in alkaline minerals, protein, and chlorophyll. As such, they are regenerative and purifying. BUYING AND STORING NUTS AND SEEDS It is recommended that organic nuts and seeds be purchased direct by mail order from specialty suppliers (see the Resources section in this book)." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.) "Spirulina, blue-green algae, chlorella, hemp seeds, olives, durian, all sprouts (including sprouted grains and beans), bee pollen, green vegetables (especially spinach, watercress, arugula, kale, broccoli, brussel sprouts, collard greens, and parsley), powdered grasses, and green super-food powders are examples of relatively high-protein live foods. ENVIRONMENTAL TOXICITY IN FOODS Animals concentrate plant foods to form their tissues." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"Indole-3-carbinol (I3C) is a phytochemical found in cruciferous vegetables, including cabbage, broccoli, Brussels sprouts, cauliflower, and kale. I3C is converted in the stomach to a variety of compounds including diindolylmethane (DIM). It has been suggested that I3C can act in several ways to prevent abnormal cell growth and prevent tumor progression. Recent studies indicate that I3C has the ability to prevent and maybe even treat some common cancers, especially those that are estrogen related,71 by altering the pathway of estrogen metabolism." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Indole-3-carbinol, found in cruciferous vegetables such as broccoli, cabbage, brussels sprouts, cauliflower, and kale, has the potential to prevent and treat several cancers. Eating these foods alters estrogen metabolism in such a way as to reduce the carcinogenic metabolites of estrogen metabolism. Women with CIN 1 or 2 have altered estrogen metabolism and have higher 16-alpha hydroxyestrone, a potent carcinogen, and fewer 2-hydroxyestrogen metabolites than women with no abnormal cells of the cervix.23 Nutritional Supplements Carotenes." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Liver-friendly foods to increase are carrots, kale, and the cabbage family vegetables due to their known help in phase II of the liver's detoxification pathway. Indole-3-carbinol (I3C), found in broccoli, brussels sprouts, cabbage, and cauliflower, favors the less active form of estrogen.60 Other liver-cleansing foods include beets, carrots, artichokes, lemons, dandelion greens, watercress, and burdock root. Onions, garlic, and leeks contain organosulfur compounds that enhance the immune system and induce enzymes that detoxify the liver." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "One of the best general dietary preventive habits to acquire is to eat a lot of dark green leafy vegetables. kale, collard greens, romaine, spinach, Swiss chard, and other dark greens are a rich source of vitamins and minerals, including calcium, vitamin K, and boron. As you will learn in the nutritional supplements section, vitamin K is involved in the mineralization of bone, and boron decreases the urinary excretion of calcium and magnesium. Soy foods appear to also have some role in preventing or slowing bone loss. Soy contains a class of compounds called phytoestrogens." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"The most nutrient dense foods—green leafy vegetables such as kale, watercress and mustard greens—score 1000; all other foods are then scored relative to them. We needed to use a scale of 0-1000 to give a true picture of the amazing nutrient density of vegetables compared to the foods that typically make up the Standard American Diet (SAD). Most SAD foods score less than 25. MANDI stands for Menu Aggregate Nutrient Density Index and is much like the ANDI system, except if focuses on serving sizes instead of calories." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.)

"When the bacteria (Lactobacilli) in broccoli bok choy kale sardines salmon almonds sesame seeds the yogurt are broken open by the bile salts in the small intestine, they release high levels of lactase in the gastrointestinal tract. Lactase acts on the lactose and aids in its proper digestion. When there is no undigested lactose in the intestinal track, there is no discomfort, and other lactose intolerant symptoms. , . , ill Clinical trials have tried to Lactose-intolerant adults tolerate yogurt better than milk." - Allison Tannis, Probiotic Rescue: How You can use Probiotics to Fight Cholesterol, Cancer, Superbugs, Digestive Complaints and More (Get the book.)

"Add the kale and cook for about 5 minutes, until the leaves are wilted but still bright green. Stir in black-eyed peas, vinegar, and crushed red pepper until entire mixture bubbles with heat. Top with the eggs before serving. Makes 8 servings. NUTRITION FACTS Amount Per Serving: Calories 200 - Calories from Fat 35 - Total Fat 4 g - Saturated Fat 0." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.) "Eating large amounts of broccoli, asparagus, cauliflower, spinach, Brussels sprouts, celery, beet root, kale, cabbage, parsley root, radish, turnip, collard greens, and mustard greens have been shown to improve the production of "good" estrogen. Although not considered cruciferous, asparagus and spinach are also "belly blasters" because they also improve "good" estrogen levels. There are three kinds of natural estrogens: estrone (El), estradiol (E2), and estriol (E3). All estrogens tend to promote cell division, but unchecked cell division can lead to cancer." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.)

"Vegetables high in I3C • Broccoli, cauliflower t Bok choy (there are several varieties) Chinese cabbage • Watercress • Rapini, broccolini • Red, white, and Savoy cabbage • Brussels sprouts ?Kale, kohlrabi • Collard greens, mustard greens I encourage my patients to cook extra cruciferous vegetables at dinner, and add them to their soup, salad, or rice for lunch. Most of the vegetables listed above can be quickly stir-fried alone or in combination. The ideal is to eat two servings twice daily. If you simply can't tolerate these vegetables, use I3C." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.)

"A single serving of kale, for instance, contains as much calcium as a glass of milk. • You can add low-fat organic yogurt, soy milk, organic fresh eggs, fat-free cottage cheese, and imported Parmesan cheese. After a few weeks, a small block of feta cheese or a package of soy cheese can be added. • Look for fresh lemons, dark green lettuce, broccoli, spinach, blueberries, cantaloupe, tomatoes, cucumbers, onions, garlic, and celery. When in season, choose eggplant and red and green peppers. • Choose skinless, boneless chicken breasts and turkey breasts." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.) "In food, the following fruits and vegetables pack the highest concentrations of antioxidants: • Fruits: prunes (the most by far), raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes, and cherries • Vegetables: kale, spinach, brussels sprouts, alfalfa sprouts, broccoli florets, beets, red bell peppers, onions, corn, and eggplant Antioxidant compounds found in fruits and vegetables include flavonoids. They have impressive benefits for the whole body, particularly the cardiovascular system." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"Folic acid, for example, can be found in kale, spinach, and other leafy greens. Broccoli, Brussels sprouts, cauliflower, green beans, cooked black-eyed peas, and baked beans also have a high folate content. Because the body can't store much folic acid, you must constantly replenish your supplies, so make these vegetables a staple of your prenatal diet. The prenatal vitamin is no substitute for good nutrition. Joel Fuhrman cautions against relying too much on vitamins, especially during pregnancy. "We've turned everything into a pill," he said." - Deirdre Imus, Growing Up Green: Baby and Child Care: Volume 2 in the Bestselling Green This! Series (Green This!) (Get the book.)

"The Vitamin K Issue One of the most damaging myths has been perpetuated by doctors who tell patients on Coumadin to avoid foods rich in vitamin K such as green leafy vegetables, radishes, cabbage, broccoli, spinach, kale, beans, and asparagus. Their reasoning: they interfere with the effectiveness of the medication. Doctors may also say not to take supplements with vitamin K (they usually come in multivitamin formulas). Our concern: the body needs vitamin K for bone strength and for the integrity of arteries, including the coronary blood vessels in the heart." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"You can get plenty of magnesium from vegetables and fruits, particularly green, leafy, chlorophyll-rich vegetables such as spinach, bok choy, kale, collard greens, and Swiss chard. Nuts are also great for beefing up your magnesium. Whole grains contain lots of magnesium, but the downside is that they also have phytates that reduce absorption of magnesium. Moreover, whole grains and nuts generate acid when metabolized, whereas vegetables and fruits generate antacid. Fresh produce is better than grains and nuts for getting and holding on to magnesium." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"Greens, such as spinach, kale and dandelion leafs, are also a good source of prebiotics. Prebiotics can be found in lentils, including chickpeas and kidney beans. Even delicious favorites like berries and bananas are natural sources of prebiotics. Since prebiotics are not digested by the body, they have a reduced caloric value. They do not lead to a rise in your blood glucose level or stimulate the secretion of insulin. What they do offer is fiber. Prebiotics are dietary fiber. As such, they have many positive effects on your intestines." - Allison Tannis, Probiotic Rescue: How You can use Probiotics to Fight Cholesterol, Cancer, Superbugs, Digestive Complaints and More (Get the book.)

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