Rock Your Winter with This Super Healthy Green!


1. Packed with vitamins, minerals, and antioxidants for overall health.

2. Tips on selecting, storing, and preparing kale for the best nutritional benefits.

3. A quick, healthy, steamed lemon-garlic kale recipe, perfect for any meal.

"Kale is my best friend. I eat kale salad. I put kale in my smoothies, kale in my soup. Kale, kale, kale! I feel like Popeye. I love it."


Hello, Health Enthusiasts!

Welcome to the world of kale, a winter gem that’s a powerhouse of nutrition and flavor! Imagine leafy greens so rich in vitamins, minerals, and antioxidants that they’re seen as one of nature’s top superfoods. Every crunch of raw kale or bite of cooked kale is like stepping into a world full of health goodies and yummy tastes. Whether it’s crispy and fresh or soft and warm, kale always brings something exciting to your plate!

We can’t wait to show you an easy and tasty kale recipe that’s super simple to make and fun to eat. No matter if you’re new to cooking or a kitchen pro, this recipe will spice up your meals with great taste and healthy nutrients. Let’s explore all the great things about kale – how it’s been a superfood for ages and how it’s still awesome for our health today. Kale is more than just a veggie; it’s a natural way to make us feel good and strong. So, are you ready to jump in to the exciting and healthy world of kale with us?

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Meet kale, the unsung hero of the vegetable kingdom! These leafy greens are a celebration of health, teeming with vitamins A, C, K, and various minerals like calcium and potassium. It’s like having a natural multivitamin on your plate! (1) (2) (3)

Kale’s high antioxidant content, especially the flavonoids quercetin and kaempferol, act as natural protectors against many health issues, including heart disease. Each leaf of kale is like a shield, fighting off oxidative stress and inflammation. (4) (5)

For those focusing on a healthy diet, kale is a low-calorie yet nutrient-dense choice. Its fiber content aids digestion and helps maintain a healthy gut. Consuming kale is akin to having a natural regulator for your digestive system. (6) (7) (8)

Moreover, kale offers substantial health benefits. Its anti-inflammatory properties are beneficial for conditions such as arthritis, acting like nature’s soothing balm. In terms of cancer prevention, kale’s nutrient-rich profile supports overall health and wellness. It also boosts the immune system, acting as a fortifying agent against illnesses. Eating kale is like giving your immune system a boost, keeping you healthier and more resilient. (9) (10)

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When it comes to kale, selecting the freshest leaves, storing them properly, and preparing them to maximize their nutritional value is key.

Selecting Fresh Kale: Look for kale with firm, deeply colored leaves, and moist, sturdy stems. The leaves should be free from brown or yellow spots and show no signs of wilting. Fresh kale will have a stronger flavor and higher nutrient content.

Storing Kale: To preserve its freshness, store kale in a plastic bag, removing as much air from the bag as possible. Place it in the refrigerator, where it can stay fresh for about 5 days. Avoid washing kale before storing, as the moisture can promote spoilage.

Preparation Tips: Before cooking, rinse the kale leaves thoroughly under cold running water to remove any dirt or residue. Trim away the tough stems and chop the leaves into bite-sized pieces if desired. As recommended by “The World’s Healthiest Foods,” steaming kale is a great way to preserve its nutrients and reduce bitterness. This cooking method helps retain the antioxidants and vitamins while making the kale tender and palatable.

By selecting and storing kale properly and cooking it to retain its nutritional value, you ensure that you get the most out of this nutrient-packed superfood. Whether you incorporate it into salads, steam it as a side dish, or add it to soups and stews, kale is a versatile ingredient that can boost the nutritional quality of your meals.

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Transform kale into a nourishing and delightful dish with this healthy steaming method. This simple recipe is designed to preserve the nutritional benefits of kale, making it a perfect addition to your wellness-focused diet.

Steamed Lemon-Garlic Kale


A bunch of fresh kale.

1-2 cloves of garlic, minced.

Fresh lemon juice.

Olive oil (optional).

Salt and pepper to taste.


Clean and Prepare Kale: Begin by thoroughly washing the kale leaves. Remove the tough stems and chop the leaves into bite-sized pieces.

Steam the Kale: Fill a pot with a small amount of water and bring it to a boil. Place the kale in a steamer basket and set it over the boiling water, cover it, and steam it for 5 to 10 minutes or until the kale is tender yet still vibrant green.

Season the Kale: Transfer the kale to a serving dish once steamed. Add the minced garlic, a squeeze of fresh lemon juice, and a drizzle of olive oil if desired, and season with salt and pepper to taste.

Toss and Serve: Gently toss the kale to distribute the seasonings evenly. Serve warm as a nutritious side dish.

Music and Movement: As you begin your culinary adventure, let the timeless melodies of Vivaldi’s “Winter” fill your kitchen. This classical piece, with its reflective and intricate tunes, can inspire a sense of tranquility and focus as you wash and chop the kale.

Cook with a Beat: Turn up the volume with Laura Mvula’s “Green Garden” as you heat the oil and sauté the garlic. The upbeat rhythm and references to greenery are perfect for getting into the spirit of cooking with kale, encouraging a joyful and energetic vibe in your kitchen.

Relaxed Cooking: As the kale cooks and your kitchen fills with the inviting aroma of sautéed garlic, switch to the laid-back tunes of “Banana Pancakes” by Jack Johnson. This song’s cozy and comforting atmosphere can make the final steps of your recipe preparation even more enjoyable, bringing a sense of warmth and contentment. (11)

Serving Suggestion:

This steamed lemon-garlic kale can be enjoyed as a standalone side dish or incorporated into other recipes such as salads, pastas, or grain bowls. Its light and refreshing flavor makes it a versatile addition to various meals, enhancing taste and nutritional value.

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As Greg Behrendt says, “Kale is my best friend. I eat kale salad. I put kale in my smoothies, kale in my soup. Kale, kale, kale! I feel like Popeye. I love it”. Kale is such a fantastic boost for your meals, but remember, we’re all wonderfully unique, especially in how we react to different foods. Knowing what your body loves and doesn’t love, like with our friend kale, is really key. Speaking of which, if you’re curious about food sensitivities and want to dive deeper into what works best for your body, here at the Energetic Health Institute is a great place to start. We’ve got the scoop on food sensitivity testing. Check it out here: Learn More about Food Sensitivity Testing.

And a quick tip before you go: when it’s time to pick kale, try to choose the organic, locally grown kind. It’s often richer in nutrients and lower in those pesky chemicals, making it an even healthier choice for your awesome self. Here’s to making healthy eating super fun and totally tailored to you!  (12


Amber McCrea, a dedicated Therapeutic Nutritionist and a proud graduate of the Energetic Health Institute, is the passionate founder of www.ambermccrea.com. With a life’s purpose deeply rooted in fostering connections, Amber’s mission is to empower women to establish a deeper connection with themselves and others. Her unique blend of expertise in Holistic Nutrition, Emotionally Focused Therapy (EFT), and a comprehensive understanding of the mind-body connection guides her approach. She is committed to helping individuals live a more meaningful, energetic, and connected life, encouraging her clients to embrace Connection Over Perfection.


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