Recommended Intake & Goals
Eat in daily baseline meals, lightly steamed or massaged with olive oil to maximize absorption.
Preparation & Usage Steps
- Vitamin K1 is absorbed in the small intestine, assisting in blood clotting and bone mineralization.
- Lutein and zeaxanthin are absorbed, supporting vision and cognitive function.
- Glucosinolates are broken down into isothiocyanates, aiding in cellular detoxification.
Nutrition Cues
"Remove the tough woody stems before eating."
"Massage raw kale with olive oil and lemon juice to break down tough fibers."
"Steam lightly to preserve nutrients and reduce goitrogens."
Preparation Tips
- Massage raw kale with extra virgin olive oil and avocado for 5 minutes; this makes the leaves tender and highly digestible.
- Toss kale leaves with olive oil and sea salt, and bake at 350F for 15 minutes to make crispy, mineral-dense kale chips.
Synergistic Foods & Bio-boosts
- Massaged Green Salad: 2 cups massaged kale, 1 tbsp olive oil, 1 tbsp lemon juice, topped with pumpkin seeds.
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Q1 of 3
Which of these is a common mistake or pitfall when preparing/consuming the Kale?