This recipe comes from a blog called Elana’s Pantry. Elana specializes in baking with almond flour, which was my best discovery for gluten-free baking. It makes baked goods moist, soft, rich and wonderful. I love her recipe books, “The Gluten-Free Almond Flour Cookbook” and “Gluten-Free Cupcakes: 50 Irresistible Recipes Made with Almond and Coconut Flour.”

I have experimented with a few variations to this recipe….there are some fun superfood ingredients you can add. My new favorite is Mesquite Powder. That may sound strange, since we think of mesquite and bbq, but the mesquite root is actually quite sweet. It has a flavor reminiscent of cinnamon and nutmeg, and is chock full of nutrients.

So check out these variations, and let me know if you have come up with any of your own experiments.

Gluten Free Vegan Chocolate Chip Cookies

(If you really love red cupcakes and want to see the original gf recipe that included red dye, and more sugar than I like to use, you can find the recipe here.)

Cupcake Ingredients:

• 1 c. coconut oil (or vegan shortening/olive oil)
• 1/2 cup blended cherries or strawberries
• 3/4 c. sugar
• Stevia or Xylitol, 1-4 tbsp (optional)
  
• 2 eggs, beaten (room temp)
  
• 1 and 1/4 c. brown rice flour
• 1/2 c. almond flour
• 3/4 c. tapioca starch
• 1 tsp. baking soda
• 1 tsp. flax meal (or xanthum gum)
• 1/4 tsp. salt
• 1 c. dairy free “buttermilk” (1 Tbsp cider vinegar mixed with 1 c. milk substitute)
• 1 tsp. vanilla
• 1 Tbsp. cocoa

Frosting Ingredients:

• 1 can coconut cream (Not coconut milk, coconut cream. If you don’t have access to coconut cream, see direction below.)
• 1/4 c agave necter/honey/yacon syrup
• 1 tsp vanilla

Frosting Instructions:
(Make the frosting first, since it needs to sit in the refrigerator).

1. Take a can of coconut cream, and scoop it into a bowl. Make sure you only get the thick cream, don’t mix in any liquid. Whisk in the sweetener and vanilla until blended.

**If you only have access to coconut milk, you can still make the dairy free custard. You just at least 3 cans of FULL FAT coconut milk. The cream will rise to the top, so when you open the can, scoop out the more solid cream. Leave the liquid, and save it for another recipe. Do this with all 3 cans, and you should have enough cream to frost the cupcakes.

2. Using a electric blender, beat the coconut cream until well blended, and it forms little peaks.

3. Put it in the refrigerator. The longer it cools the better, as it will form a thick, custard like consistency. (It will melt when heated, so do not frost warm cupcakes.)

Baking Instructions:

1. Preheat the oven to 350 degrees F.

2. Use an electric mixer to cream the oil, sugar, vanilla stevia and blended fruit.  With the mixer still going, add one egg at a time and beat until the eggs are thoroughly incorporated. (This step creates an emulsion that holds the batter together)

3. Mix all of the dry ingredients together in a separate bowl (including cocoa).  Make sure they are well mixed. I usually whisk the flours, but it’s even better if you can sift them.

4. Add the flour to the wet mixture in 3-4 parts. Alternate the flour with the “buttermilk” (almond milk and apple cider vinegar). You should begin and end with dry ingredients, and make sure to mix in everything completely before you add the next part. (If you were to start with the liquids the emulsion would break.)

6. Pour the batter into a greased cupcake tin. (Or, you can use silicone cupcake molds. I like them better. They take up less storage space, they’re easier to get the cupcakes out whole, and you don’t usually need to grease them.) Bake at 350 degrees F for approximately 25-30 minutes. (If it’s done, a toothpick stuck into the middle of a cupcake should come out clean.)

7. The each cupcake has cooled completely, frost with Coconut Cream Frosting.

What foods contain protein?

The short answer: almost all foods! Or, at least they contain a partial protein. Almost all have some of the 9 essential amino acids that make up a complete protein. Some foods make up a complete protein-which means they contain all 9 of the essential amino acids. Complete proteins include: Meat, dairy products (cheese, milk, etc), eggs, and soy.

Although other foods are “incomplete” on their own, they become complete when they are combined with other foods. And you don’t even have to combine them in the same meal. Our body holds onto amino acid stores all day, so if you eat complementary proteins in the same day, they will form a complete protein. And our body doesn’t discriminate whether it’s a plant or animal source…a complete amino acid chain is a complete protein, no matter what the source.

My favorite protein powder mix.

Can a person have too much protein?

Definitely. In fact, the average American has too much protein in their blood instead of too little.

What are the effects of too much protein?

There are many negative effects to an overage of protein if the system. Here are some of the main problems:

• Calcium Deficiency: High consumption of animal protein can lead to low calcium levels. This can eventually lead to osteoporosis, or low bone density.
• Ketones: When the body is starved of carbohydrates, and is using fat and energy for fuel, it goes into a state of ketosis. This can cause glucose intolerance and insulin resistance, which can lead to bigger problems.
• Kidney Problems: When the body is in ketosis, it enters into a state of dehydration. Also, the calcium imbalance (from excess urinary calcium) can lead to kidney stones.
• High instance of Free Radicals: Too much protein in the blood equals a larger amount of free radicals, which reek havoc and can lead to many diseases.
• High Blood Acidity Levels: A high level of acidity in the blood can actually lead to a difficulty in keeping muscle mass. (The opposite of what most athletes desire.)
• Higher Chance of Disease: I tried, and tried, and tried to find a study that shows the opposite of this. But every pier-reviewed study that I’ve ever found shows that in increase of animal protein consumption equals a much higher rate of disease. There’s a much higher (like, 50% higher) rate of diabetes, heart attacks, stroke, and even appendicitis.

How can I tell if I have too much protein?

There’s a variety of ways…the easiest is to get blood-work from your doctor. If your blood protein levels are above normal, and/or your calcium levels are low, you probably get too much animal protein. (It’s really really hard to overdoes on protein from vegetable sources.)

The Anthropology of It

There is a evolutionary reason why humans can easily extract protein from plant sources. In the past, before refrigeration and grocery stores, we had to hunt and gather all of our food. Hunting takes a much larger amount of energy expenditure than gathering. (It burns more calories, takes more time, and often takes more tools.) Also, there was no guarantee that the hunters would be successful. Often hunters came home empty-handed. Also, people did not hunt every day. Most of our ancestors spent a lot of time relaxing, preparing food and weaving. Hunting took a large effort to organize and orchestrate. The majority of indigenous tribes only went hunting once a month or so. Many tribes only ate animals even less than that, or would only eat tiny pieces at a time. Animal are scarce at high altitudes, in the planes, or in dry areas.

Therefore, since meat was not a guaranteed source of protein, our bodies are evolved to extract protein from plant sources. And guess what the most common form of animal protein was/is in indigenous tribes? Bugs!!! So if you really want to “eat like our ancestors,” you can make yourself a hearty plate of grubs and grasshoppers.  Yum yum yum…

This is my own photo from a visit to Thailand. A whole assortment of roasted insects!

How do I know I’m getting the right amount of protein?

It’s actually pretty simple: Eat a variety of foods in every meal! Eat a variety of food groups (different vegetables, fruit, nuts, seeds, legumes, fats, etc), and a variety of colors! As long as you keep your diet varied and healthy, you should get plenty of protein. Also, the quality of food determines the quality of your protein. Dairy from grass-fed cows will be better than dairy from grain-fed factory farm. Organic, colorful corn is far better than GMO yellow corn from mono-cropping. So get your fill on whole, healthy foods, and you should be on the right track! And yes, you can still gain plenty of muscle and keep your explosive strength.

There are a number of options to consider when it comes to finding a protocol to help detoxify and cleanse your liver. Some protocols are more extreme than others, so always choose the option you feel most comfortable with. Small changes in your lifestyle can have a dramatic effect on how you feel and your quality of life. That being said, some of the more ‘extreme’ options can be more effective than other ‘less extreme’ options.

Diet and exercise are the foundation of a quality life and is one of the most important protocols for keeping your liver in tip-top shape. Processed foods lack essential nutrients your body requires to function optimally — this includes allowing your liver to work its magic and keep your body clean! Additionally, most processed foods contain preservatives in the form of chemicals, which put a great strain on your liver to eliminate. Usually, they also contain sugar, another substance your liver must eliminate. Keep your foods as simple and whole as possible to provide yourself with the most amount of nutrients, and test yourself for food intolerances and allergies — these foods can put an enormous strain on your entire body, not just your liver. Be sure to include high quality fats in your diet, such as olive oil, coconut oil, or even butter! Your liver works in conjunction with your gallbladder, the organ responsible for digesting fats. If you give your body the proper fats it needs, your gallbladder will release bile for digestion. The magic is that bile is actually created from the toxins your liver removes from your body! Limiting or eliminating alcohol, caffeine, and sugar consumption will also take tremendous strides in detoxifying your liver.

Milk Thistle

Herbs and cleansing foods are another facet to consider to detoxify your liver. Milk thistle is one of the most well known and well researched herbs when it comes to aiding and cleansing your liver. It contains numerous antioxidants and compounds that not only help your liver function more optimally, but also help prevent your liver from absorbing any dangerous compounds it filters while it works. Two other herbs include artichoke and dandelion, both which have been used for thousands of years to promote better digestion and aid the liver. These three herbs can be found at health food stores in whole, capsule, or tincture form, and are frequently placed together in various tonics. Adding specific foods known to help cleanse the liver can also be a great asset to liver detox. Such foods include dark leafy greens, including the three herbs above in their whole form, other green vegetables (such as cabbage and asparagus), garlic, turmeric, citrus fruit, carrots, beets, and apples in their various form. Apples contain two important substances for helping to detox the liver: pectin, a form of soluble fiber, and malic acid, which can help fat digestion and help break down gallstones in your gallbladder.

Dandelion

Liver cleanses and fasting are the more ‘extreme’ methods of detoxifying your liver, and different variations can also be more ‘extreme’ than others. Such variations can include the olive oil liver cleanse, coffee enemas, apple juice fasting, vegetable juice fasting, and water fasting. Each of these techniques deserves their own post, as each requires its own unique protocol while being conducted. Look for a series of upcoming articles beginning this week, starting with the olive oil liver cleanse!

You will not find a more affordable all-inclusive retreat. (All-inclusive pricing starts at $750 USD!) There will be lodging within walking distance of the beach, with a private hammock and swimming pool. You will eat freshly cooked food by a professional chef-delicious, healthy, and catered to your dietary needs. Every day will bring a different adventure we practice beach yoga and workouts, relax with Yin Yoga and yoga therapy ball massage, learn about subtle energies and the importance of colorful vegetables.

The early-bird ends soon, so register right away! The full details, pricing matrix, and travel info can be found in “Peru Yoga and Surf Retreat” tab above. Please feel free to contact us with any questions!!!!
I will see you in Peru….

As you may have noticed, I never tire of squash, so autumn has been full of great meals. This recipe is incredibly simple, but satisfying and tasty. Squash is a good, dense vegetable, so it can take the place of a less healthy dish while filling your body with important micro-nutrients. Cinnamon is a “warming” herb, so it’s perfect to make you feel more cozy during the cooler months. (And as a bonus, cinnamon even assists in blood-sugar regulation. This gives me an excuse to add more of it.) Add a side of sauteed kale and cranberries, and you’ve got a balanced fall meal.

Ingredients:

• 1 small or medium butternut squash, cut in half.
• 1/4 cup maple syrup or honey
• 3 tablespoons coconut oil or olive oil
• 1 teaspoon ground cinnamon
• Butter or Earth Balance (optional)

Directions:

Foam rollers are overly simplistic in their design, and their names aren’t misleading. Foam rollers are typically 3 feet long cylinders made of — you guessed it! — foam. By utilizing your body weight, you can manipulate the roller and yourself into various positions to help stretch and massage your entire body. While this can be very important for athletes, it is also important for the average person. Think of how many people (maybe even yourself) that have chronic low-back pain, upper-back pain, neck or hip pain, or even sciatica. Many of these symptoms can be mitigated, if not completely relieved, by using a foam roller regularly. Foam rollers are unique because they help you manipulate fascia, the substance around your muscles that forms into knots. Fascia can be slightly manipulated through stretching, but other than receiving a massage, foam rollers and other similar devices are the only way to relieve fascial knots. It is these fascial knots that lead to the many pains we see so regularly; by working them out regularly, you’ll see a tremendous benefit in your body.

Preventing and relieving common injuries was one of the primary reasons foam rollers were invented and have become so widespread in the fitness world. For example, many athletes, especially runners, have injuries and pain in their IT band. By using a foam roller regularly, rolling on your side from your hip to your knee in this particular instance, you can help to relieve the fascial knots that develop. Sciatica is a common ailment that deals with compression in the sciatic nerve in the leg — performing similar motions on the foam roller can help to relieve this compression. Even if you don’t yet have injuries, frequently utilizing a foam roller will help stretch out fascial knots before they become and injury or painful.

Increasing your flexibility is a key benefit of using a foam roller, and is another component of why foam rollers will help to prevent many injuries and pain. Many of those common ailments (upper and lower back pain, neck and hip pain, etc.) are caused by lack of flexibility or tight muscles. For example, many cases of lower back pain are caused by having tight hamstrings or hip flexors — which can be caused from athletic training (such as running or strength training) or even from sitting or not moving for prolonged periods of time. Running your hamstrings along the roller and perching your hips on the roller so they are elevated will help relieve these common ailments. For upper back pain, you can lay on your back and place the roller behind your heart. Flexibility is a key component of overall health that is frequently overlooked — have a protocol that helps build and keep your flexibility is important for longevity.

Rolling helps you de-stress. Nearly all the benefits we know we get from receiving a massage we also receive from rolling frequently on a foam roller. When we get stressed, be it from a hard day at work, exercise, or from emotions, we tend to tense our muscles in key areas — the areas where we ‘hold our stress.’ Using a roller helps to relieve that tension before it becomes too painful or leads to an injury. Additionally, relieving any tension in your body feels wonderful! It’s a great way to get a natural high.

We will have a series of future articles and videos regarding specific stretching and movements to utilize on the foam roller, especially regarding specific ailments. For now, I’d suggest investing in a foam roller and experimenting with it to find what works best for your body. Foam rollers typically cost around $25, and the benefits you’ll receive are tremendous for so little! If you have access to a roller at the gym, use it every time you go. Your body will thank you!

Be sure to check out: 7 Foods to Help Lower Blood Pressure and 5 Ways to Lower Blood Pressure Without Medication for more tips for lowering blood pressure naturally.

Acorn Squash, and other winter and fall squashes such as pumpkin, butternut squash, kabocha, and banana squash, are a delicious addition to any meal (or as a meal!) for those looking to lower and maintain healthy blood pressure. Acorn squash boasts an impressive amount of the minerals magnesium and potassium, as well as some calcium. Adequate amounts of these minerals are important for maintaining healthy blood pressure, as they directly help to regulate proper blood vessel function (and thus blood pressure). In addition, acorn squash contains numerous other beneficial nutrients, such as Beta-carotene and Vitamin C. Both these nutrients are important for helping to reduce inflammation in your body — reducing levels of inflammation is also important for reducing high blood pressure, but also important for reducing your risk for all other diseases, especially heart disease. Not sure how to eat acorn squash? Try roasting it in the oven and preparing the seeds. It’s simple to prepare, and you can prepare all the winter squashes the same way!

Brussels Sprouts are commonly despised by children and adults alike, yet are one of the most health promoting foods you can consume! When it comes to blood pressure, they’re almost ideal! Brussels sprouts contain an impressive amount of potassium, one of those all-important electrolytes important for regulating blood pressure. Being a member of the cabbage family, they also contain large amounts of Vitamin C, Beta-carotene, calcium, fiber, and beneficial phytonutrients that decrease inflammation and help reduce your risk for all forms of cancer. Most people are introduced to Brussels sprouts steamed, which is perhaps the least appetizing way they can be prepared. Try cutting your Brussels sprouts in half, coating them with a bit of olive oil, tossing them with your favorite spices (a generic seasoning spice is wonderful), and roasting in the oven at 400°F for tasty vegetable dish!

Apples are said to keep the doctor away for good reason! This fruit seems common place in the face of other ‘superfruits’ (like pomegranate and açaí) that we tend to forget it’s substantial health benefits. Apples contain a unique kind of soluble fiber called pectin. Pectin has been linked to lowering high cholesterol levels, reducing body inflammation, improving elimination, and reducing high blood pressure. Apples also boast a respectable amount of Vitamin C and an antioxidant called quercetin, which has been shown to increase oxygen availability in your lungs, thereby increasing overall endurance and relieving stress on your body. Try eating apples raw, baked or sauteed, or even make your own apple sauce!

Pumpkin Seeds, also known as pepitas, are usually available year-round at most grocery stores, but can be made fresh during the Fall! Pumpkin seeds contain large amounts of magnesium, an important mineral for maintaining healthy blood pressure and blood flower. A single serving of pumpkin seeds (1/4 cup) can contain as much as 50% of your recommended daily intake of magnesium! Pumpkin seeds also boast significant quantities of Vitamin E and zinc, two important nutrients required to promote optimal health, including supporting a healthy libido. Pumpkin seeds are especially beneficial for men, with numerous studies suggesting that consuming pumpkin seeds regularly will help reduce the risk of prostate cancer. You can eat pumpkin seeds shelled (pepitas), or prepare your own by saving the seeds from jack-o-lanterns and roasting them in the oven. This can also be done with any seeds you save from other winter squashes, such as acorn squash!

Sweet Potato, while not considered as villainous as the potato before it, is frequently served loaded with large quantities of fats and brown sugar. But like the potato, it is extremely beneficial to helping to reduce high blood pressure. Sweet potatoes contain ample amounts of those important electrolytes magnesium and potassium, and also a hefty quantity of Vitamin C. Sweet potatoes take the nutrition level up from potatoes in that they also contain large amounts of Beta-carotene, helping to reduce your body’s inflammation. In addition, sweet potatoes having a lower Glycemic index than potatoes, making them a more ideal choice for those looking to regulate blood sugar. Eat sweet potatoes steamed or baked, and try to avoid them fried as sweet potato fries (a new trend) or candied (as frequently served for Thanksgiving).

Kale is a nutrient powerhouse of a vegetable. Like the Brussels sprout, it is also a member of the cabbage family. I had a recent article about the full health benefits of kale, but it’s so nutritious it was worth mentioning again! Kale contains a very large quantity of potassium, but also contains large amounts of Vitamin C, Vitamin K, calcium, magnesium, and Omega 3 fats — all of which are important for regulating a healthy blood pressure, and largely work in conjunction with each other! Since Kale is a member of the cabbage family, be sure to cook it the majority of the time you consume it, such as by steaming or sauteed lightly.

No Fall, Winter, or holiday treat is complete with the blood pressure reducing herb that is Cinnamon! While cinnamon is largely known for being delicious, it is most frequently touted for helping to regulate blood sugar levels. However, more recent studies have also shown cinnamon to be an important addition to helping regulate healthy blood pressure levels. The blood pressure regulating effect of cinnamon has been shown to be even more powerful for those looking to regulate blood sugar levels. While it is unknown exactly why cinnamon is beneficial for regulating blood pressure, it likely has to do with lowering overall inflammation in the body. Sprinkle cinnamon on your oatmeal in the morning, or especially on your baked apples and acorn squash!

Vegetable oils are generally produced from seemingly healthy foods: from soybeans, corn, rapeseed (canola oil), safflower, sunflower, etc. Yet, if we think back 100 years, oils produced from these plants were non-existent. Technology had yet to be developed that would actually allow oil to be extracted from these plants. Especially in the case of soybeans and corn, think about eating a soybean or a kernel of corn. How much fat do they contain? Not much. In the early 1900s chemical solvents, usually petroleum based, were created that allowed oils to be extracted and separated from their whole-food form. These chemical solvents were (and are) cheap to produce, and could be applied to nearly any crop. Manufacturers applied these cheap chemicals to the cheapest crops, creating a large surplus of vegetable oil. Now vegetable oils are in everything: margarine, mayonnaise, salad dressing, roasted nuts and seeds, and almost every processed food!

Vegetable oils will destroy your health for two reasons: they way in which they are manufactured and their chemical makeup.

Because vegetable oils tend to be extracted from the cheapest of crops, they tend to derive from genetically modified (GMO) crops. In the case of canola oil, oil cannot be extracted from a non-genetically modified variety of rapeseed! The variety of rapeseed from which oil is extracted was specifically engineered to have oil extracted from it! I’ll have a future article on why to avoid GMOs, but know that genetically modified crops also tend to be the crops with the most heavily used pesticides and herbicides. Oil is a concentrated form of a food, thus oils have a much greater concentration of whatever pesticides and herbicides were sprayed on its whole-form!

When vegetable oil is extracted from it’s whole-form, it is extracted by heating the food and applying the chemical solvent. Waxy residues are created from this heat and chemical mixture, and must be removed by applying yet another mixture of heat and a chemical acid. If this doesn’t sound that tempting — it’s not. At this point, vegetable oils have an unappetizing color and smell. Manufacturers know this, so use even more chemicals to make the color more appetizing. This is followed by another chemical process to deodorize the oil. Such chemicals used in these processes include bleach and hexane, an extremely dangerous chemical known to be a neurotoxin and potent carcinogen (a cancer promoting substance). Residue from the chemicals required for extraction are found in vegetables. These chemicals combined with the pesticides and herbicides used for growing the crop create a vegetable oil that is, in actuality, a toxic concoction.

Vegetable oils by their chemical nature are mostly polyunsaturated fats. The chemical structure of polyunsaturated fats makes them extremely sensitive to heat: even a minor heating (such as light cooking) can damage the chemical structure, making them rancid and unfit for consumption. Vegetable oils are the most polyunsaturated of all oils! Yet the process required for extracting vegetable oil requires a high-temperature heating, not once, but twice! The reason oils smell unpalatable during manufacturing is because the oils have spoiled, they’re rancid. By using a deodorizing process, manufacturers cover up this reality. Rancid and spoiled oils are one of the most damaging foods you can consume. Rancid fats promote free radicals (those things anti-oxidants are supposed to help reduce), are toxic to the body (your body does not know how to eliminate them properly), and promote full-body inflammation (known to promote all major diseases and disorders).

Additionally, vegetable oils contains a large concentration of Omega-6 oils. While Omega-6 fats are important for health, the majority of people’s diets contain far too many Omega-6. A balance of Omega-3 and Omega-6 fats are required for health, but an overabundance of Omega-6 promoted an over-inflammation of the body. As mentioned above, inflammation is perhaps the single largest and universal cause of all major diseases and disorders, especially heart disease and high blood pressure.

So what oils should you consume? Sticking with traditional oils, oils that have been consumed for millenia, are the safest and most health promoting! Such oils include coconut oil, palm fruit oil, and butter. While these oils are saturated fats, they are not dangerous to your health! Check out all the benefits of coconut oil! The saturated chemical structure of these fats makes them more stable than polyunsaturated vegetable oils, and thus extremely safe and the oil of choice for cooking. And while olive oil is a vegetable oil, it is perhaps the only safe vegetable oil for consumption. Buying cold-pressed, extra virgin olive oil is your best bet, as the extraction process requires minimal heat and has been extracted for thousands of years without the use of chemical solvents.

Choosing the highest quality fats and oils in your diet will give you large gains in your overall health. Stick with traditional oils, and avoid vegetable oils that have only existed for a few decades, including eating the processed foods that contain them. You’ll find you feel better, reduce your risk for all major diseases, and you’ll probably enjoy them more, too!

As with most vegetables, kale is grown in a number of varieties: leafy green, dinosaur, curly, and even ornamental for your garden. Kale belongs to the Brassica family of vegetables, which includes other cruciferous vegetables known to be nutrition all-stars, such as asparagus, cabbage, Brussels sprouts, cauliflower, and broccoli. Among vegetables, cruciferous vegetables are widely touted for their anti-cancer properties. Numerous studies have been conducted and repeated showing a strong correlation between the consumption of eating cruciferous vegetables and a lower risk of all forms of cancer. This lowered risk is regularly attributed to the phytochemicals found in cruciferous vegetables, of which kale is especially abundant.

The health benefits of kale are attributed to its large concentration of various vitamins, minerals, and antioxidants. Kale is incredibly rich in Vitamin K, an important fat-soluble vitamin that can dramatically reduce of your chances of developing cancer, but is also important for numerous bodily functions, including helping to regulate blood clotting and reduce blood pressure. A single cup of cooked kale can contain as much as 1300% of your recommended daily intake! Kale is also abound with beta-carotene, the precursor to Vitamin A, another important nutrient connected to reducing your risk for cancer, as well as nearly all other age-related and degenerative diseases. That single cup of cooked kale can contain as much as 350% of your recommended daily intake! Kale is also a nutritional powerhouse when it comes to Vitamin C, manganese, potassium, magnesium, calcium, and iron. Potassium and magnesium are crucial minerals for optimum bodily function, especially when it comes to regulating blood pressure and lowering your risk for heart disease. Recent studies suggest that the calcium contained within kale is easily absorbed by the human body, making it an ideal food for those looking to maintain bone health.

Dark leafy greens, including kale, have been revered throughout history for their medicinal properties. They are frequently considered to be ‘liver cleansing foods,’ perhaps in part to their large concentrations of folate, a vitamin known to strengthen your liver, which in turns helps to cleanse and detoxify your body as a whole. Dark leafy greens are also widely known for their anti-inflammatory properties, helping to reduce all degenerative diseases, but also help remedy conditions such as arthritis and pain, and reduce your chances of heart disease and high blood pressure.

Kale can be prepared in a variety of ways. One of the most common methods of preparation is the lightly steam it, perhaps alone or accompanied by other vegetables. Likewise, you can also saute it lightly in a vegetable medley. A method of preparation that is gaining popularity is to create ‘kale chips.’ These ‘chips’ are created by wetting your kale and coating it in various ingredients, such as other vegetable powders (onion, garlic, carrot, bell pepper, etc.), ground seeds or nuts (sunflower seeds and cashews being the most popular), and nutritional yeast. After coating, the kale is then either dehydrated or cooked at a low temperature as to not burn. This is a unique, delicious, and nutritious method for eating kale. While you can make your own kale chips, they are now more easily located at numerous health food stores. You may find you like them more than potato chips!