kale and spinach recipes

Green leaves are packed with goodies for you and are extremely beneficial in helping the liver to stay in top health. They thus help to detoxify the body so you are in top mental, physical and emotional health

Meanwhile, green leaves are phyto-nutrient rich in both carotenoids and flavonoids, which both have anti-oxidant and immune enhancing properties. Flavonoids are nature’s biological response modifiers and really worth both eating and reading about as they are anti-inflammatory, anti-allergenic, anti-viral, and have anti-cancer properties

Kale – cook with olive oil, capsicum / small chilli, garlic, chicken stock (or vegetable stock / salted water) for 15 mins to make truly exhilarating kale

Spinach – cook with garlic, rosemary, nutmeg and black pepper for 5 mins … with some cooked potatoes and parmesan cheese for good measure!

Nutritional benefits:

KaleFunctional benefits: Preventing osteoporosis, anti-cancer properties; Carotenoid benefits: promotes healthy eyesight and prevents macular degeneration and cataracts, antioxidant, immuno supportive, anti-inflammatory

SpinachFunctional benefits: Healthy eyes – extremely rich source of Carotenoid Lutein; Good quality blood – extremely rich source of iron and chlorophyll; Flavonoid function: anti-oxidants, direct anti-tumor effects, immune enhancing properties; Carotene function: Healthy eyes, anti-oxidants, enhance immune functions, anti-tumor, stimulate anti-oxidant mechanisms

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

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