Kale is such a nutritional superstar that it has an ANDI score of 1000, meaning that it contains the highest nutrient content per calorie of any food (along with other leafy greens like collards, mustard greens, and watercress). In addition, it is an excellent source of the often overlooked Vitamin K, which is poised to become the next nutrient media darling, (move over Vitamin D).
Kale is truly a superfood, but it’s a cruciferous vegetable and should be cooked. Like soy, raw cruciferous vegetables contain goitrogens that disrupt thyroid function. While consumption of goitrogens by those with robust thyroids might not pose any harm, a large number of individuals have compromised, undiagnosed, or subclinical thyroid issues. The simple act of cooking lessens the presence of goitrogens, increases the bioavailability of some nutrients, and helps break down the insoluble fiber for easier digestion. This last point is especially helpful if you (like me) have difficulty breaking down roughage. It is also important to remember to consume good quality fats along with vegetables to ensure the absorption of fat soluble vitamins (A, D, E, and K).
- 16 oz Kale (frozen or fresh)
- 1/2 cup veg broth
- 1/3 cup raw brazil nuts
- 1 Tbs nutritional yeast
- 1 white or yellow onion
- 3-5 mushrooms*
- dash of granulated garlic
My husband and toddler likes this mixed in with quinoa. I like it thinned out as a base for soup. The possibilities are endless!
*I often use fancy dehydrated mushroom mixes and add them in with fresh mushrooms. Just rehydrate the mushrooms first to use in this recipe. To rehydrate, place mushrooms in a boil and cover with hot water. Let mushrooms sit for a couple hours before use. Alternatively you can cover with room temperature water and let sit overnight in the fridge. I’ve found that they often need a long soak time or they will be a bit rubbery.