"The main ingredient... kale, is sometimes called one of the world's healthiest foods. Like some other foods in the cabbage family, kale has some sulfur-containing phytochemicals that are beneficial to health in many ways. One type, called glucosinolates, may decrease breast and ovarian cancers by activating enzymes in the liver that help clear out potentially carcinogenic substances that may be stored there. Another, sulforaphane, is formed when vegetables in this family are chopped and chewed. Sulforaphane... may help decrease the spread of breast cancer cells, even in their later stages of growth.
Kale also contains carotenoids, in particular lutein and zeaxanthin. These two substances, along with vitamin A also plentiful in this food, may help decrease cataracts by preventing damage to eyes from high exposure to ultraviolet light. Vitamin A is strongly involved in the health of all epithelial tissue, which includes our skin as well as tissues that line our digestive tract, lungs and the surfaces of our organs. Kale has plenty of vitamin C. One serving provides almost 90 percent of the amount needed daily. Vitamin C is a strong antioxidant, helping to prevent damage caused by metabolizing oxygen as it comes into our body. High in fiber, low in fat, low in calories, and tasty, kale belongs on your shopping list."
[Full article here (including a sandwich recipe which can be made vegan)]
FROM:
http://www.commercialappeal.com/mca/health_and_fitness/article/0,1426,MCA_522_4572509,00.html
"Tasty, nutritious kale makes a sandwich dinner's main course
March 27, 2006
Sandwiches aren't just for lunch.
There's no reason a hearty sandwich shouldn't serve as dinner's main course.
The main ingredient in today's sandwich, kale, is sometimes called one of the world's healthiest foods.
Like some other foods in the cabbage family, kale has some sulfur-containing phytochemicals that are beneficial to health in many ways. One type, called glucosinolates, may decrease breast and ovarian cancers by activating enzymes in the liver that help clear out potentially carcinogenic substances that may be stored there.
Another, sulforaphane, is formed when vegetables in this family are chopped and chewed.
Sulforaphane has inhibited chemically induced breast cancer cells in animals, and it may help decrease the spread of breast cancer cells, even in their later stages of growth.
Kale also contains carotenoids, in particular lutein and zeaxanthin. These two substances, along with vitamin A also plentiful in this food, may help decrease cataracts by preventing damage to eyes from high exposure to ultraviolet light.
Vitamin A is strongly involved in the health of all epithelial tissue, which includes our skin as well as tissues that line our digestive tract, lungs and the surfaces of our organs.
Kale has plenty of vitamin C. One serving provides almost 90 percent of the amount needed daily. Vitamin C is a strong antioxidant, helping to prevent damage caused by metabolizing oxygen as it comes into our body.
High in fiber, low in fat, low in calories, and tasty, kale belongs on your shopping list.
In addition to kale, the sandwich includes cannellini or other white beans, which provide good-quality protein, so there is no need for meat. Without meat, you can usually count on less saturated fat, and certainly less cholesterol.
This is an open-faced sandwich, and a little messy, so you will need a knife and fork.
The peasant bread referred to in the ingredient list would be a chewy, sturdy bread, often found in specialty food stores or bakeries.
You could use French bread, but the sandwich will be better with something a little chewier. Or serve the bread on the side rather than underneath.
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Cannellini Beans and Greens on Garlic Toast
3 cups water
12 cups torn kale (about 1 bunch)
1 tsp. olive oil
1 1/2 cups finely chopped onion
1/2 tsp. dried oregano
1 cup diced seeded plum tomato
1/8 tsp. salt
1/8 tsp. crushed red pepper
2 garlic cloves, minced
1 (16-oz.) can cannellini beans or other white beans, rinsed and drained
1 garlic clove, halved
4 (1 1/2-oz.) slices country or peasant bread, toasted
3/4 cup (3 oz.) grated fresh Parmesan cheese, divided
Bring 3 cups water to a boil in a large Dutch oven; add kale. Cook 6 minutes or until tender; drain in a colander over a bowl, reserving 1 cup cooking liquid.
Heat oil in a large skillet over medium-high heat. Add the onion and oregano; saute 5 minutes. Add tomato, salt, crushed red pepper and minced garlic; saute 1 minute. Stir in kale, reserved liquid and beans; cook 3 minutes.
Rub garlic halves on 1 side of each toast slice. Place toast slices, garlic sides up, on 4 plates; sprinkle each slice with 2 tablespoons cheese. Top each with 1 cup bean mixture and 1 tablespoon cheese.
Makes 4 servings.
Per serving: 472 calories, 12 gm fat, 4 gm saturated fat, 15 mg cholesterol, 26 gm carbohydrates, 9 gm fiber, 889 mg sodium.
Source: Cooking Light Magazine, April 1999 "
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