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A
almonds
alpha-linoleic acid (ALA)
amino acids
in beans and eggs
in eggs and kale
in mushrooms
tryptophan
tyrosine
anthocyanins in blueberries
anti-aging nutrients
ALA
phytonutrients
pro-vitamin A
antibacterials in herbs
anti-inflammatories
astaxanthin as
copper as
antioxidants
in cacao
in chocolate
in grass-fed beef
in organic blueberries
polyphenol
raw kale for maximum
in sweet potatoes
antiseptics, natural
anxiety
choline to lower
omega-3 fatty acids to calm
aphrodisiacs
appetizers. See small bites
artichokes
Kale Artichoke Dip
astaxanthin in shrimp
avocados
Goddess Guacamole
as kale topping
pro-vitamin A in
B
bacon (nitrate-free)
Baked Sweet Potatoes with Kale and Bacon
Hot Bacon Kale and Eggs
nutrients in
Pasta e Fagoli
Baked Kale and Brie
Baked Sweet Potatoes with Kale and Bacon
basil
Green Pizza
Kale Pesto with Toasted Walnuts
beans
amino acids in
iron in
kale tossed with
protein in
beans, black
Black Bean Soup with Fresh Lime
Chipotle Flank Steak with Lime, Black Beans, and Kale
Huevos Rancheros
beans, navy or cannellini
Kale, Sausage, and White Bean Soup
Pasta e Fagoli
bean sprouts
Thai’d Up Shrimp
beef
Beef and Kale Tacos
Beef Burger and Grilled Kale
Chipotle Flank Steak with Lime, Black Beans, and Kale
Steak Fajitas
beets
uridine in
Warm Kale with Beets and Ginger
berries
Blueberry Kale Smoothie
freezing
organic blueberries, benefits
beta-carotene
in grass-fed beef
in kale
beverages, alcoholic
Cherry Kale Campari
Green Bloody Mary
Kalejito
Kale Pisco Sour
beverages, nonalcoholic
The Lacchiato
blenders recommended
blood
folate for red cell production
pressure
sugar levels, regulating
Blueberry Kale Smoothie
blue cheese
Beef Burger and Grilled Kale
bone health
brain health
anti-inflammatory astaxanthin for
cacao for
damage, free radicals and
flavonoids for growth
omega-3 fatty acids and
shrimp for
vitamin K and
walnuts for
wild salmon for
breakfast
Blueberry Kale Smoothie
Cheddar Kale Omelet
Cocoa Delight
Energy Jolt
Huevos Rancheros
The Lacchiato
Lox Me Up and Throw Away the Key
Sunny Side Up with Greens
brie
Baked Kale and Brie
broccoli
glucosinolates in
Sweet and Sour Veggies
burgers
Beef Burgers and Grilled Kale
C
cacao/cacao nibs. See also chocolate
Dark Tropical Kiss
The Lacchiato
nutrients in
calcium
Campari, Cherry Kale
Redbor variety of kale for
cancer
grass-fed beef to protect against
polyphenols to fight
quercetin to protect against
sulforaphane to protect against
canola oil
capsaicin
carotenoids
carrots
Beef and Kale Tacos
Kaleslaw
cayenne
celery
Kung Pao Chicken with Kale
cell health
cheddar cheese
Beef and Kale Tacos
Cheddar Kale Omelet
cheese. See also specific types of cheeses
Baked Kale and Brie
Beef and Kale Tacos
Beef Burger and Grilled Kale
Cheddar Kale Omelet
Cheesy Scrambled Eggs and Kale
Chicken Enchiladas
Grains and Greens
Grilled Cheese and Kale
harder, aged, for lactose intolerance
Kale with Goat Cheese and Dried Cherries
Linguine with Sausage and Kale
Steak Fajitas
Zucchini and Kale Bites
Cheesy Scrambled Eggs and Kale
Red Russian variety of kale for
cherries
Baked Kale and Brie
Cherry Kale Campari
Cocoa Delight
Kale and Black Cherry Sorbet
Kale with Goat Cheese and Dried Cherries
chicken
buying pasture-raised birds
Chicken Enchiladas
Kale Chicken Noodle Soup
protein in
Roasted Chicken and Kale
Simple Chicken Broth
chilies, hot, 7. See also jalapeño peppers
capsaicin in
Chipotle Flank Steak with Lime, Black Beans, and Kale
Kung Pao Chicken with Kale
Spicy Mussels with Kale
Chipotle Flank Steak with Lime, Black Beans, and Kale
chocolate (dark, 70% or higher). See also cacao
Chocolate Chip Kale Coolies
Chocolate Kale Fudge Pops
cocoa
Cocoa Delight
flavonoids in
theobromine in
what to buy
cholesterol
dietary, heart health and
in eggs
fiber and excretion of
choline in eggs
cilantro
Black Bean Soup with Fresh Lime
Chipotle Flank Steak with Lime, Black Beans, and Kale
Steak Fajitas
Thai’d Up Shrimp
cocktails. See beverages, alcoholic
cocoa. See chocolate
coconut
Dark Tropical Kiss
coffee
The Lacchiato
Colby cheese
Cheesy Scrambled Eggs and Kale
Steak Fajitas
condiments
Kale-onaise
conjugated linoleic acid
(CLA)
cookies
Chocolate Chip Kale Cookies
cooking kale
food pairings for flavor and healthy synergies
grated ginger, adding
microplane for grating nuts
oils for
roasting, sautéing, or steaming
techniques for kale
time and preventing overcooking
copper
in chocolate
in sesame seeds
Crab Dip, Hot Kale
Cream of Kale Soup
crucifers or cruciferous vegetables (Brassica oleracea)
Acephala group (no head)
glucosinolates in
D
dairy
buying organic, grass-fed
food allergies and
goat’s or sheep’s milk products
lactose intolerance
raw milk
resources for
Dark Tropical Kiss
Curly Green variety of kale for
depression, ALA to protect against
detoxification
diabetes
CLA and decreased risk
flavonoids to protect against
grass-fed beef and
magnesium deficiency and
sulforaphane to protect against
digestion
mint for
natural antiseptics and
dips and spreads
Baked Kale and Brie
Hot Kale Crab Dip
Kale Artichoke Dip
Kale Ranch Dip
Kale Romesco
Lemony Kale Shrimp Dip
Pesto Hummus
dopamine
E
eatwild.com
eggs
amino acids in
beans with
buying recommendations
Cheddar Kale Omelet
Cheesy Scrambled Eggs and Kale
cholesterol and
choline in
folate in
Hot Bacon Kale and Eggs
Huevos Rancheros
nutrients in
Red Russian variety of kale and
resources for
Sunny Side Up with Greens
vitamin B12 in
yolk color
Enchiladas, Chicken
energy
Energy Jolt for
Hot Bacon Kale and Eggs for
Huevos Rancheros for
niacin for
thiamine for
vitamin B12 and
whole wheat pasta and
Energy Jolt
entrees. See also vegetarian dishes
Beef and Kale Tacos
Beef Burger and Grilled Kale
Chicken Enchiladas
Chipotle Flank Steak with Lime, Black Beans, and Kale
Kung Pao Chicken with Kale
Linguine with Sausage and Kale
Roasted Chicken and Kale
Spicy Mussels with Kale
Steak Fajitas
Thai’d Up Shrimp
Environmental Working Group
F
Fajitas, Steak
fats, good, in mayonnaise
fiber, dietary
in Baked Sweet Potatoes with Kale and Bacon
blood sugar and
digestion and
health benefits
in Pasta e Fagoli
whole wheat bread and
fish and seafood. See also specific types
choosing wild varieties
farmed, negatives of
Hot Kale Crab Dip
Lox Me Up and Throw Away the Key
Spicy Mussels with Kale
Thai’d Up Shrimp
flavonoids
as anti-aging
in Cheesy Scrambled Eggs and Kale
in cherries
in chocolate or cacao
in Cocoa Delight
in kale
quercetin
folate
in eggs
in Green Pizza
in Kale Pesto with Toasted Walnuts
free radicals
fruit
buying organic
citrus, opioids in
dried, as kale topping
Fudge Pops, Chocolate Kale
G
garlic
Grains and Greens
Kale Kiwi Gazpacho
Kale-onaise
pairing with kale for flavor and healthy synergies
Ramen Noodles with Kale
gazpacho
Kale Kiwi Gazpacho
ginger
Energy Jolt
gingerols in
Kung Pao Chicken with Kale
pairing with kale for flavor and healthy synergies
Ramen Noodles with Kale
Red Russian variety of kale with
Warm Kale with Beets and Ginger
glucosinolates, in broccoli
goat cheese
Grains and Greens
Kale with Goat Cheese and Dried Cherries
Goddess Guacamole
goitrogens
Grains and Greens
grapeseed oil
Green Bloody Mary
Green Pizza
Grilled Cheese and Kale
H
hair health
heartburn, ginger for
heart health
anthocyanins for
blueberries for
CLA and
dietary cholesterol and
flavonoids and
grass-fed beef and
nuts and seeds for
polyphenols for
quercetin and
sulforaphane for
wild salmon for
hesperetin
Hippocrates
Hot Bacon Kale and Eggs
Huevos Rancheros
I
immune system
inflammation
intestinal flora
iron
absorption of heme and nonheme
in beans
in cacao or chocolate
heme, in red meat
in kale
in quinoa
in thyme
vitamin C and absorption of
J
jalapeño peppers
Black Bean Soup with Fresh Lime
Chicken Enchiladas
Goddess Guacamole
Kale Kiwi Gazpacho
Ramen Noodles with Kale
vitamin C in
K
kaempferol
kale
as airplane food substitute
ALA in
beta-carotene in
bioavailability of nutrients in
calcium in
calories per cup
chemistry of
with Chinese food
cooking techniques
cooking time
as cruciferous vegetable
fiber in
flavonoids in
folate in
goitrogens in
iron in
kaempferol in
as lunch-time additive
magnesium in
ornamental
pairing for flavor and healthy synergies
pairing tips
pairing with quality ingredients
phytonutrients in
protein in
pro-vitamin A in
quercetin in
raw
resources for
on sandwiches
storage and care of
sulforaphane in
tips to maximizing benefits,
toppings
varietals of
vitamin C in
vitamin K in
Kalejito
Kale-onaise
Kaleslaw
kale varietals
Curly Green
Kamome
Lacinato (dinosaur kale)
Redbor
Red Russian
kiwi
ALA in seeds of
Energy Jolt
Kale Kiwi Gazpacho
Kung Pao Chicken with Kale
Kamome variety of kale for
L
Lacchiato, The
leeks
Mushroom and Kale Risotto
lemons
iron absorption and
Lemony Kale Shrimp Dip
naringenin and hesperetin in peel of
squeezed on kale
libido
limes
Black Bean Soup with Fresh Lime
Energy Jolt
Kalejito
Kale Pisco Sour
opioids in
Linguine with Sausage and Kale
Lacinato (dinosaur kale) for
localharvest.org
longevity
Lox Me Up and Throw Away the Key
M
magnesium
in chocolate
in nuts and seeds
in Parmesan cheese
Manchego cheese
Zucchini and Kale Bites
manganese
in almonds
in cacao
in nuts and seeds
mayonnaise
good fats in
Kale-onaise
meat and poultry See also specific types
buying grass-fed beef
CLA and
grinding beef cubes
heme iron and
nitrate-free varieties
pasture-raised birds
protein in
resources for grass-fed beef or pork
thiamine in
metabolism
hot chilies to boost
nuts for regulation of
vitamin B12 and
microplane
mint
health benefits
Kale and Black Cherry Sorbet
Kalejito
mitochondria
mood regulation
beets for
flavonoids and
folate for
omega-3 fatty acids and
opioids for
tryptophan and tyrosine for
mozzarella cheese
Cheesy Scrambled Eggs and Kale
Chicken Enchiladas
Green Pizza
Grilled Cheese and Kale
mushrooms
amino acids in
Cheddar Kale Omelet
Mushroom and Kale Risotto
niacin in
Ramen Noodles with Kale
selenium in
mussels
calories in
farmed
Spicy Mussels with Kale
vitamin B12 in
N
naringenin
nausea, ginger for
niacin
nitrates
nuts and seeds
Kale Pesto with Toasted Walnuts
microplane for grating nuts
nutrients in
nuts as kale topping
for pantry
shelf life
storing
Thai’d Up Shrimp
toasting
Warm Kale with Beets and Ginger
Zucchini and Kale Bites
O
olive oil
for roasting or sautéing kale
omega-3 fatty acids
ALA
eggs for
walnuts for
wild salmon for
onions
caramelizing
Cheddar Kale Omelet
Cream of Kale Soup
Mushroom and Kale Risotto
Open Sesame
Red Russian variety of kale for
opioids
in limes and other citrus
receptors
oranges
Sweet and Sour Veggies
Warm Kale with Beets and Ginger
organic food
Clean Fifteen and Dirty Dozen
dairy
eggs
kale and
recommended buys
P
pantry ingredients
baking supplies
bottled/jarred goods
canned goods
nuts and seeds
oils
pasta and grains
spices
Parmesan cheese
Kale, Sausage, and White Bean Soup
Kale Pesto with Toasted Walnuts
as kale topping
Linguine with Sausage and Kale
Mushroom and Kale Risotto
Pasta e Fagoli
Zucchini and Kale Bites
pasta
Kale Chicken Noodle Soup
Kale Pesto with Toasted Walnuts
Linguine with Sausage and Kale
for pantry
Pasta e Fagoli
pepper Jack cheese
Beef and Kale Tacos
Steak Fajitas
peppers (red and green bell)
Kale Kiwi Gazpacho
Kaleslaw
Steak Fajitas
Sweet and Sour Veggies
pesto
Kale Pesta with Toasted Walnuts
Pesto Hummus
phytonutrients
anthocyanins
anti-aging
carotenoids
flavonoids
kaempferol
sulforaphane
pistachios
Warm Kale with Beets and Ginger
pizza
Green Pizza
kale added to take-out
pleasure. See dopamine; opioids
polyphenols in scallions and kale
potassium in cherries
protein
in beans
chicken for lean
in kale
kale and
meat sources
metabolism of
in quinoa
in sesame seeds
pumpkin seeds
Roasted Kale Chips
Q
quercetin in kale
quinoa
Grains and Greens
nutrients in
R
Ramen Noodles with Kale
rice
Kung Pao Chicken with Kale
Mushroom and Kale Risotto
substitute, kale as
Sweet and Sour Veggies
rice noodles
Thai’d Up Shrimp
Roasted Chicken and Kale
Roasted Kale Chips
Curly Green variety of kale for
Romesco, Kale
S
salads
Kaleslaw
Kale with Goat Cheese and Dried Cherries
raw kale in
Warm Kale with Beets and Ginger
salmon
Lox Me Up and Throw Away the Key
salt
exotic
kosher salt
sea salt
sandwiches
Grilled Cheese and Kale
kale on whole wheat
San Marzano tomatoes
sausage, chorizo
Huevos Rancheros
sausage, Italian
Kale, Sausage, and White Bean Soup
Linguine with Sausage and Kale
scallions
Lox Me Up and Throw Away the Key
selenium
in Brazil nuts
in mushrooms
serotonin
in Kale Pesto with Toasted Walnuts
sesame
as anti-inflammatory
copper in
oil
Open Sesame
Red Russian varital with
seeds
sex hormones
magnesium and testosterone
niacin for
vitamin A and
shopping
beef, grass-fed
buying organic
for chocolate
eggs
farmer’s market
at food cooperatives
fruits and vegetables
items for a well-stocked pantry
online resources
online resources for local foods
poultry, pasture-raised
for seafood
shrimp
choosing wild varieties
Lemony Kale Shrimp Dip
Thai’d Up Shrimp
sirtuin genes (longevity genes)
small bites
Baked Sweet Potatoes with Kale and Bacon
Goddess Guacamole
Hot Bacon Kale and Eggs
Kale Kiwi Gazpacho
Kale-onaise
Kaleslaw
Kale with Goat Cheese and Dried Cherries
Roasted Kale Chips
Zucchini and Kale Bites
smoothies
blenders for
Blueberry Kale
Cocoa Delight
Energy Jolt
snacks. See small bites
Sorbet, Kale and Black Cherry
soups
Black Bean Soup with Fresh Lime
Cream of Kale Soup
Kale, Sausage, and White Bean Soup
Kale Chicken Noodle Soup
Pasta e Fagoli
Simple Chicken Broth
sour cream
Kale Ranch Dip
soy
Kamome variety of kale with
Red Russian variety of kale with
Spicy Mussels with Kale
Steak Fajitas
stir-fry
Sweet and Sour Veggies
stress and stress hormones
sulforaphane in kale
Sunny Side Up with Greens
Sweet and Sour Veggies
sweeteners
sweet potatoes
Baked Sweet Potatoes with Kale and Bacon
nutrients in
T
Tacos, Beef and Kale
Thai’d Up Shrimp
theobromine in chocolate
thiamine
in bacon
in sausage
thyme
health benefits
history
Kale and Black Cherry Sorbet
thyroid
goitrogens in kale and
manganese in almonds for
selenium in mushrooms and
tomatillos
Green Bloody Mary
tomato(es)
canned
Chicken Enchiladas
Goddess Guacamole
Green Pizza
Pasta e Fagoli
Spicy Mussels with Kale
toppings for kale
tortillas
Chicken Enchiladas
Huevos Rancheros
Steak Fajitas
U
uridine in beets
V
vegetables
buying organic
cruciferous
shopping for
Sweet and Sour Veggies
vegetarian dishes
Black Bean Soup with Fresh Lime
Cream of Kale Soup
Grains and Greens
Green Pizza
Grilled Cheese and Kale
Kale Pesto with Toasted Walnuts
Mushroom and Kale Risotto
Open Sesame
Ramen Noodles with Kale
Sweet and Sour Veggies
Warm Kale with Beets and Ginger
vitamin A (pro-vitamin A)
in Baked Sweet Potatoes with Kale and Bacon
in Energy Jolt
eye health and
in Goddess Guacamole
in Huevos Rancheros
vitamin B12
in meat
in mussels
vitamin C
cooking and
in Energy Jolt
in Huevos Rancheros
in kale
iron absorption and
in jalapeño peppers
vitamin E
vitamin K
as fat-soluble
in kale
medical cautions
W
walnuts
ALA in
Kale Pesto with Toasted Walnuts
omega-3 fatty acids in
Thai’d Up Shrimp
Warm Kale with Beets and Ginger
Zucchini and Kale Bites
Warm Kale with Beets and Ginger
Z
zinc
in nuts and seeds
in meat
in Parmesan cheese
Zucchini and Kale Bites
