Kale is very fibrous and can be eaten raw, besides just juicing these nutritional leaves you can be creative in mixing these leaves with other superfoods ingredients. You may choice to steam, saute or just keep your kale raw, as I do from time to time depending on my mood. It’s a meal or a side dish (depending if you have crackers or not… okay inside joke -an episode from Seinfeld), but it’s absolutely filling loaded with healthy properties. 🙂
health benefits (main ingredients)
Kale – It’s a great addition to your Diet and Digestion, full of antioxidants, it’s anti-inflammatory, prevent & combat cancer, cardiovascular support, detox, vitamin K, A, & C.
Sweet Potato – They are high in vitamin B6, a good source of vitamin C & D, iron & magnesium, potassium, they are high in carotenoids like beta carotene, their natural sugars are slowly released into the bloodstream, without the blood sugar spikes linked to fatigue and weight gain.
Artichoke Hearts – Excellent source of fiber, vitamin C, vitamin K, folate, magnesium, potassium and manganese. It’s a diuretic, treatment for hyperuricemia (high levels of uric acid in the blood and a cause of gout), to increase bile production, as an appetite stimulant and even to freshen breath. It’s a a mediterranean diet staple.
- a bunches of kale, Kavalo Nero or Russian Red
- 2 medium sweet potatoes
- 1 cup marinated artichoke hearts or fresh artichokes (you may use the stems too)
- 1 medium finely sliced red or sweet white onion
- small hand full of fresh chopped parsley or cilantro
- olive oil – 1st press, cold press, extra virgin
- red wine vinegar, 1 – 2 tbsp or to taste
- sea salt & freshly ground black pepper
- Cut sweet potatoes to bite size chucks, place in oven pan and add olive oil, S&P, mix well and roast for 30 minutes in 400 degress or until tender.
- If you are using fresh artichokes, carefully clean and boil for 30 minutes plus – remove pads and keep the hearts & stems. Otherwise just use the jar of marinated artichoke hearts for the mix.
- When both sweet potatoes and artichokes are done, place a side and prepare the rest.
- Raw Kale – wash well and slice the kale thin & fine. Cooked Kale – steam for 15 minutes, drain water, chop kale in medium slices.
- Finally thinly slice onion and toss all the ingredients in a large bowl adding olive oil, red wine vinegar, salt & pepper, then garnish with parsley/cilantro.