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Kale Wrap!  NOW THAT’S A WRAP!

kale and its nutritional benefits


Kale is one of the healthiest vegetables around! Whenever I mention kale, the majority of people look at me with raised eyebrows and ask "What's that?" That’s when I let them know the health benefits of kale are endless. It is an incredibly healthy vegetable! Kale is rich and abundant in calcium, lutein, iron, Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli, ten times more lutein; and the all important antioxidant Vitamin E.

Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming it. Kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability, just not as much.

Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. Cancer prevention includes prevention for cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.

Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.

Kale is one of my favorite greens and I eat it once a week. Guess what? Just one portion of kale is only 36 calories, but it provides a massive 192% of your daily vitamin A needs! I prepare kale by cooking it, I prepare kale salads and kale wraps. Kale wraps are one of my favorites.

Now...are you getting to like kale a little bit more now? If so, the next time you go to the market, be sure to purchase a few bunches of kale; you will love it. Now that’s a wrap!



• 1 whole grain tortilla wrap

• ¼ ripe avocado

• ¼ cup kale (steamed or raw)

• ¼ cup sweet red onion

• ¼ cup red bell pepper

• ¼ cup chopped ripe tomato or sundried tomatoes

• ¼ cup diced cucumber

• ¼ cup carrot (shredded)

• ¼ tsp of oregano

• 1 tsp extra virgin olive oil or grapeseed oil

• 1 tsp Pomegranate Red Wine Vinegar

• 1 tsp agave

• Pinch Himalayan salt (optional)

• Dash of cayenne pepper to taste


1. Prepare all veggies.

2. Mash avocado and spread in the center of the wrap.

3. Add remaining ingredients and roll up wrap, tucking in ends as you roll.

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