LEMON SCENTED STEAMED KALE

1 bunch kale, stemmed and chopped

1 recipe lemon dream vinaigrette (find it in the recipe index page)

2 T nutritional yeast (optional)

1 T almond meal (optional)

Steam kale until slighted wilted and bright green. Place in a large serving bowl or platter and dress with the lemon vinaigrette. Combine the nutritional yeast and ground almonds and sprinkle over top if desired. Serves 4. ©Janice Moreland http://thekitchentwist.com

THE TWIST

Move over Popeye and make room for the "queen of greens," kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis provides significant health benefits, including cancer protection and lowered cholesterol. Kale, is one of the healthiest vegetables on the planet. It is a cruciferous vegetable just like cabbage, collards, broccoli, and Brussels sprouts.

What makes kale so exceptional? Here is why it's a superstar vegetable -- and ways to work it into your diet.

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vit. K is abundant in kale and is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.

To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color. Store kale, unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator.