Kale is probably one of the world's healthiest foods. It is a nutritional powerhouse that is high in calcium, vitamins C, A, E, folate, B6 and zinc.

The zinc and vitamin A together play a role in the creation of cells that boost immunity which helps increase the body's resistance to viruses and infection. 

Additionally, unlike many other leafy greens, the calcium in kale is easily absorbed by the body due to its high vitamin C content (However if you are a lover of greens, such as spinach, you can increase your body's absorption of calcium from these vegetables by using vinegarette dressings or combining it in smoothies with fruit that has high vitamin C content like oranges or kiwi).

One of the things that make kale the ideal vegetable to include in your 2011 diet is its cleansing properties. Being rich in essential nutrients, high in dietary fiber and low in calories, it is great for flushing the system. Kale, along with other green leafy vegetables detoxifies the liver, skin, digestive tract, lungs and reproductive organs.

Rubbed Kale Salad

Because of its unusual texture and intense flavour kale is often overlooked as a salad green, but the following salad recipe involves rubbing the leaves with sea salt, which not only breaks down the cell walls to release the unparalled nutrition and enzyme content of this leafy green, but also softens the leaves creating a tender and tasty detox meal. 

Ingredients:

Kale and Spinach (equal amounts) to fill a large salad bowl

3 tbs olive oil

3 tsps apple cider vinegar

Sea Salt

Chopped Granny Smith Apples

Toasted nuts (choose your favourite)

Dried cranberries

Raisens

Cut the stems out of the kale leaves and cut the remainder into bite size pieces. Add the olive oil, apple cider vinegar, and sea salt. Massage the salt into the kale for about 5 minutes. A large bowl of kale will reduce to about half. You will feel the consistency of the leaves changing as you rub the salt in. Then mix in the spinach and top with the above toppings or any of your favourite salad toppings. This works well with a basic balsamic vinegarette dressing (1/4 cup balsamic vinegar, 3/4 cup extra virgin olive oil, sea salt & fresh ground pepper to taste, garlic and or a tsp of Dijon can also be added). 

Kale (or Spinach) Smoothie

Possibly the easiest way to incorporate fresh greens into your daily routine is to make morning smoothies. When mixed with fresh fruit, even those who may not enjoy eating greens in salad or stir fry forms are able to not only avail of the nutrient content of fresh greens but are able to do so with enjoyment. Even kids love these smoothies. If you think the green color will turn them off you can put the smoothie in closed cups with straws so that the taste speaks for itself.

Ingredients:

2 cups filtered water
2 bananas
2 oranges
1 apple
1/2 lemon
1/2 head of romaine, spinach, or kale

Other yummy smoothie fruits include: Mango, Kiwi, Pineapple, any frozen fruit if you are low on fresh

Start by pouring water into a blender and then slowly add the other ingredients until you have a creamy smooth mixture. The higher powered your blender the creamier the smoothie will be. The great thing about smoothies is that you get the full nutritional benefit of every part of the fruit rather than just the juice. Plus making the smoothie immediately before eating means it is better for you. Start with spinach before moving on to kale if you are new to green smoothies. Add small amounts of the greens to start and slowly begin adding more as you get used to the idea. You can use less water if you would like a thicker consistency.

Once you get going you can try adding avocado, celery, tomatoes, carrots, beets or even ground flax. Just make sure there is more fruit than greens when starting off.

Smoothies digest best when eaten on an empty stomach so they are best suited to mornings or late afternoons. Many people find that adding a daily smootie results in weight less, improved skin and heightened energy. Just remember that there are no set rules. Mix and experiment until you find the smoothie that makes you feel the greatest.

Before Baking

After Baking

Kale Chips

And finally, Kale can be used to satisify that snacking craving in the form of Kale "Chips". It is true that you are not going to mistake these for potato chips but Kale in this form provides that semi crunchy, salty snack fix with all the health benefits of Kale intact.

Ingredients:

Kale

Olive oil

Sea salt

Remove kale stems, cut the leaves into large pieces, drizzle with olive oil and then rub the oil onto the leaves. Sprinkle with sea salt and bake at 375 for 15 minutes but watch them as they can burn fast. They should be slightly brown in places and kind of crunchy (Sea salt is key here. Don't use regular table salt for this or any of the other recipes in this section. It doesn't taste as good and isn't as good for you).

You can also shake on cheese or any of your favourite herb and spice toppings. Another option is to use sesame oil instead of olive oil and sprinkle on sesame seeds.

These are so tasty and a great conversation starter for a party.

Enjoy!

Shakti Yoga Studio is excited to be partnering with CBC on an amazing new program called Live Right Now.   

Join us, as we ignite a movement of Canadians to make a difference in their own health, and the health of our country.

On January 1^st head to LiveRightNow.ca to sign up and join the movement. On the site, you'll find tools and resources like healthy living blogs, a body age calculator, recipes, videos.  Plus, you can log your progress, create groups and challenge your friends. 

As anyone who practices yoga knows there is a lot more to living a healthy, fulfilled life than simply maintaining an ideal weight. As yogis and yoginis, your healthy living goals can embrace transformation on a physical, mental, or spiritual level. Use your new year's momentem to inspire and challenge yourself to a daily asana, meditation, pranayama or other lifestyle changing practice and while you are at it inspire other Canadians to live more consciously on all levels.