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Inspired Living

EAT: Earth At Table (Kale)

Sarah Stanley

image1Planning meals for the week ahead? Looking to eat more earth based foods? Need inspiration to cook new, exciting meals?  We want you to bring the earth to the your table and get back to the kitchen! Cooking real food is great for your health, sustainability and family time.   EAT: Earth At Table

EAT: Kale

This week the earth food is KALE. I've been eating kale since a child. And while I knew it was good for me I had no idea why it was good. So if you are wondering why kale is so good for your health, here is why.

Nutrition facts of Kale (serving size is 1 cup, chopped) + why it is good for you

  • Vitamin A (206% per serving) is an antioxidant, anti-infection, immune booster, good for eyes, cancer/disease fighter
  • Vitamin C (134% per serving) helps fight cancer/disease, stroke, boost immune system, and skin de-wrinkle 
  • Calcium (9% per serving) bone health and plant based calcium has been shown to reduce blood pressure, 
  • Iron (6% per serving) helps immune system, natural energy (opposite of fatigue), helps with sleep, blood
  • Protein (2g per serving) helps build new tissue, needed for growth & maintenance 
  • Vitamin K (684% per serving) controls blood clotting, bone formation and repair, helpful if you bruise easily 
  • Vitamin B6 (9% per serving) fights diseases, keeps nerve function normal, keep blood sugar (glucose) normal
How to EAT: Kale

Kale Chips

1 bunch of organic kale

1 tablespoon organic coconut oil 

1 teaspoon Celtic Sea Salt

Preheat oven to 375*

kale Hold a dry kale leaf upside down (stem in your thumb and forefinger) and with a downward motion pull the kale off the stem in one swift motion till you reach end of stem. Place on 9x13 non-toxic baking sheet. Drizzle with organic coconut oil and the Celtic Sea Salt. With clean hands massage lightly together and then spread out in one layer. Bake for about eight to ten minutes depending on oven temperature. Remove from oven and stir around. Return to oven and bake for about four more minutes or until slightly crispy but not brown. Eat and enjoy! 

Kale Salad

Buy organic, from farmer's market or as fresh as possible 
  • 1 bunch Kale 
  • 1 head Red Leaf Lettuce
  • 2 large Carrots
  • 1/2 pint Cherry Tomatoes
  • 1 Avocado
  • 1/4 cup chopped walnuts
  • 1 Apple (Gala is a good apple variety), chopped (leave skin on)
  • 1 Tbsp EVOO
Rinse & pat dry first 4 veggies. Chop into bite size pieces. Toss all together in bowl. EAT and enjoy! 

Sauteed Kale

Buy organic, from farmer's market or as fresh as possible

  • 1 bunch of kale
  • 1/4 cup chopped red onion
  • 1 garlic clove, chopped

Rinse and pat dry kale. Over medium high heat, pour a teaspoon of EVOO into pan. Add kale. Add red onion & garlic. Saute for about 5 minutes. Serve with eggs, sprinkle with hemp hearts, nitrate-free meat. I like to make this for breakfast. 

 

So as you are making your shopping list make sure you include this wonderful super food to your list! Eat. For. Health!

peace, sweat, love: life 

 

photo credit: B*2